Archive for February, 2016

29th Feb 2016

February 28th, 2016

Monday 16.1

Complete as many rounds and reps as possible in 20 minutes of:
7.5m overhead walking lunge 45/30kg
8 burpees
7.5m overhead walking lunge
8 chest-to-bar pull-ups

Tuesday
Front Squat (65%x10x3)

* Complete 10 Front Squats every 2:30 for 3 sets *

For Time:
42-30-18
Wall Ball (20/14)
Toes to Bar

Wednesday
10 mins Amrap
Run 100m
20 burpees
5 ring dips
5 Clusters 40/30kg
4 stair climbs

b Squat Clean and Jerk (1 Rep Max)

Thursday
Front Squat (80% x3reps x10 sets)

* Complete 3 Front Squats every 1:30 for 10 sets *

For Time

For Time:
21-15-9
Shoulder to Overhead (80kg/55kg)
84-60-36
Double Unders

Friday
Power Clean (Every Min (10mins) 3reps @75%)

4 Time

Teams of 2 (1:1)
5 rounds (each)
10 Bench Press (100/60kg)
20 Deadlifts (100/60kg)
* Partner 1 goes through 1 round then partner 2. Continue until both have completed 5 rounds *

Saturday
EMOM Min (10mins)
3 Power Snatch @ 75%

(AMRAP – Rounds and Reps)

15 min Amrap
600m run
40 Chest to Bars
20 Burpee over rower

12716

21st Feb 2016

February 21st, 2016

Monday
Front squats 10rnd 3 – 70%

7 rnds
14 Chest to bar
28 Abmat sit ups
14 push press 65/ 45kg

Tuesday
5 rnds
Run 400m
30 wallballs .do not drop or 20 kb swing
50 Double unders
10 chins

Wednesday

Run 800m
15 snatch 60/45
9 Burpee facing bar
15 thrusters 40/30kf
Run 800m

10 Emom 5 shoulder press

Thursday
3 Front squat 10min Emom

Angie
100 chin ups
100 push ups
100 sit ups
100 squats

Friday
8 min amrap
3.6.9.12.15…

Snatch 60/45
Box jump over

10 rnds
10 back extentions
5 evil wheel

Saturday
3 shoulder press 10 Emom

2rnds

Row 40 cal
50 burpees
30 ghd
90 doublw unders
20 kb.swings

12016

15th Feb 2016

February 14th, 2016

Monday
Shoulder Press (70%)
3reps x 10 (Every 1:15))

Karen (Time)

For Time:
150 Wall-Ball Shots, red line

Tuesday
Diane (Time)

21-15-9
Deadlifts, 100/70kg
Handstand Push-ups

Skill Work (Not for Time)
Do 5 sets of 10 reps each
5 × 10 Strict Pull ups
5 × 10 Evil Wheel *
* https://www.youtube.com/watch?v=YC2ZGqgJWcY

Wednesday
team row 200 cal person on Team

21 15 9
toes to wall ball
k.b swings 32/24
wallballs

Thursday

6 Rounds
15 Hang Squat Cleans 50/35kg
400M Run

Friday

Every min (10 mins)
200m/175m row

–REST 1 MIN–

Every min (10 mins)
10/8 Burpee over bar

–REST 1 MIN–

7/5 Ring Rows EMOM 10 min
* Feet set on Bench or 24″ box / Rings set where the top of the ring lines up with the hip crease.

Saturday
Front Squat (75%)
3 reps x 10 EMOM
* Complete 3 Front Squat Every min for 10 mins *

Metcon (AMRAP – Rounds and Reps)

7 min Amrap
3 Power Cleans (225/155)
7 Box Jumps (30/24)
(11216)

8th Feb 2016

February 7th, 2016

Monday
50 Double Unders
40 Shoulder to Overhead 60/45
30 Cal Row
20 Burpees Over Bar
run 400
40 Shoulder to Overhead (135/95)
50 Double Unders
run 400

Tuesday
Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Wednesday
Hang Power Clean (Every min (10mins) 3 Hang Power Cleans)

Use 70% of 1RM Power Clean for weight

For Time:
run 800m
10 stair climbs
10 ring dips
50 Box Jump Overs (24/20)
30 wallBalls

Thursday

10 Minute AMRAP
30 Front Squats (60/40)
30 Sit Ups
90 Double Unders

Rest 2 mins

Metcon (Time)

For Time:
50 Burpees Over Bar

Friday
Front Squat (70%
3reps 10 round every 1:15

Fran
21-15-9
Thrusters, 42.5/30kg
Pull-ups

Saturday
Grace

For Time:
30 Clean and Jerks, 135# / 95#

5 rds EMOM
20 back Extensions
1 min Plank Hold (elbows)
rest 1 min