Archive for April, 2016

April 26

April 25th, 2016

Tuesday

Go until down to 2 reps
30 min cut off

Run 200m
16 KB Swings, 24kg (16kg)
16 Pull Ups
16 Front Squats, 50kg (35kg)
Run 200m
14 KB Swings, 24kg (16kg)
14 Pull Ups
14 Front Squats, 50kg (35kg)
Run 200m
12 KB Swings, 24kg (16kg)
12 Pull Ups
12 Front Squats, 50kg (35kg)

Wednesday
Emom for 12mins
1RM Squat Clean
Record top weight

B:
‘Elizabeth”
Partner WOD
partner A does the set and then has a rest when partner B’s turn. Eg. Partner a does 21 Squat Cleans then rest while partner b does 21 squat Cleans.

21 Squat Cleans, 60kg (40kg)
21 Ring Dips
15 Squat Cleans
15 Ring Dips
9 Squat Cleans
9 Ring Dips

Thursday
Annie
50-40-30-20-10
Double-unders
Sit-ups
B:
12min Amrap
3 PowerCleans (85/50)
7 Box Jumps (30/24)

Friday
Every 2 minutes for 12 minutes
3 Deadlifts

B: For time: (25 min time out)

3 Rounds of:
7 Deadlifts, 100kg/70
7 Chin Ups
then,
3 Rounds of:
21 Wall balls, 20lb (14lb)
21 Toes to Bar

Saturday
TABATA
SDHP 40/30
push ups
Squats
Chin ups
Row .(calories)

25th

April 24th, 2016

25th april
A
Shoulder Press
3 reps emom for 10 minutes

 4 rounds for time of:
Run 400 meters
5 burpee chins
2 handstand wall climbs

18th of April

April 17th, 2016

MONDAY
30 x Hang Power Cleans 60,40kg
35 kb Step Ups (40/,24)
25 Cal Rower
15 Burpees Over Bar
50 Double Unders
15 Burpees over bar
25 Cal Rower
35 kb Step Ups (40,/24)
30 Chin ups Ups
30 push ups

TUESDAY
A) Every 1:30 Mins for 10 Rounds
3 x Power Snatches

B) EMOM for 28 Mins
Min 1 – 12/15 Wall Balls
Min 2 – 10 x Strict Pull Ups
Min 3 – (12/9) Calorie row
Min 4 – 20 back extensions

WEDNESDAY
a) EMOM x 10 Mins
3 shoulder Press

b) 5 Rounds
10 Deadlifts (100, 70)
20 x Wall Balls (10, 8)

THURSDAY
4 Rounds
2 Rope climbs
20 GHD sit ups
10 Chin ups
20 Burpees
15 toes to bar

FRIDAY
A) EMOM for 10 minutes
2 Power cleans

B)
3 Rounds
21 Deadlifts (80 / 50)
15 Pull ups
9 Front Squats (80 / 50)
400m run
SATURDAY
For Time:
42-30-18
Shoulder to Overhead (45/30)
Box Jumps
800M RUN

11th of April

April 10th, 2016

MONDAY
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 24kg / 20
20 Pull-ups

TUESDAY
20 Min AMRAP
200m Row
15 Wall Balls 20/14
10 DL 100/70

WEDNESDAY

3 rounds, each for time of:
4 jerks, 75kg/50.
5 front squats, 75kg/50.
6 power cleans, 75kg/50.
30 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.

THURSDAY
A-
EMOM for 10 minutes
3 bench press 80% max

B.-
In front of a clock set for 12 minutes:
1 minute of  box jumps
1 minute of 50/40kg. sumo deadlift high pulls
2 minutes of  box jumps
2 minutes of 50/40kg. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 50/40kg. sumo deadlift high pulls

FRIDAY
A:
Deadlift 1-1-1-1-1-1-1 reps
B:
4 rounds for time of:
Run 800 meters
25 push-ups
25 sit-ups
25 squats
15 turkish get ups

SATURDAY
A-
5 RDS:
200m Run
30 Sec L sit
10 Lunges

WOD:
EMOM for 24 minutes
a) 10 push-ups
b) 8 25kg plate Squat
c) 6 Burpee Broad Jumps ( 1 meter )
d) 1 Farmer Carry (24/20)ml l

4th April 2016

April 3rd, 2016

Monday

Shoulder Press

75% of 1RM x5
85% of 1RM x3
95% of 1RM x1+

Metcon (Time)

For Time:
50-40-30-20-10
Abmat Sit ups
5 -10-15-20-25
Burpee to Bar

Tuesday
30 minutes
deck of cards WOD
Heart’s,  push ups
Diamonds, squats
Clubs, Burpees
Spades, sit-ups

Wednesday

25-20-15-10-5
DB Snatch (Alt.) 30/20kg
50-40-30-20-10
Box Jump Overs 24/20

Thursday
Shoulder Press

40% of 1RM x5
50% of 1RM x5
60% of 1RM x5

5 rounds
400m run
20 Power Snatch (60/40)

Friday
25-20-15-10-5
Burpee Box Jump (30/24)
Strict Hand Stand Push-ups

Metcon (Time)

SKILL:
Accumulate 5:00 of holding an isometric pull-up. Focus on activation and maintaining a tight core.

Saturday
Front Squat

40% of 1RM x5
50% of 1RM x5
60% of 1RM x5

Metcon (AMRAP – Rounds and Reps)

15 min Amrap
200m Run
5 Squat Cleans 90kg/60kg