Archive for May, 2016

May 29th, 2016

MONDAY
100- double Unders
75 thrusters, 30/20
50 pull-ups
75 Box jumps
100-calorie row
75 knees to elbow

TUESDAY
A:
Hang power cleans
3 reps every 1:30 for 8 rounds
B:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
40/25 kg overhead squats, 15 rep

WEDNESDAY
10 rounds of 5 reps of Snatch every 1:30
B:
1 minute of hang squat cleans, 40/25
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans,
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans,
1 minute of burpees
1 minute of toes-to-bars

THURSDAY
A:
8 ROUNDS every 1:30
5 reps Bench press
B:
Partner WOD
Do one round each alternatively

AMRAP in 8mins of:
10 Hang Power Cleans, 60kg /40kg
10 Burpee Box Jumps.

Rest 1min
AMRAP in 6mins of:
8 Front Squats, 60kg /40kg
8 Bar-facing Burpees

Rest 1min
AMRAP in 4mins of:
6 Push Jerks, 60kg /40kg
6 Box Jumps.

FRIDAY
A:
For Time:
5-4-3-2-1
Power Clean (80/45)
100-80-60-40-20
Double Unders
B:
EMOM for 10 minutes
1 front squat
C:
2 rounds
1min GHD back extension
1 min plank
1 minute row
1 minute rope climb

SATURDAY
 5 Rounds every 2 minutes of 5 Deadlift

B: For time: 
Run 400m
18 Chin ups
18 Push Ups
 Run 400m
15 chin Ups
15 push-ups
Run 400m
12 Muscle Ups
12 push ups

May 24

May 23rd, 2016

A.:
6 rounds of 4 back squats every two minutes.
B.:
4 Rounds for time of:
 30 Double Unders
20 Toes to Bar
10 Squat Cleans, 60kg

WED
 6 rounds of a heavy triple Sumo Deadlift every two minutes

B:
“Partner WOD”

AMRAP in 18mins of:
42 Push Ups
36 Pull Ups
30 Deadlifts, 100kg /70kg

THURS
4 rounds
 Run 400m
15 Box Jumps, 24″ (20″)
25 Wallballs, 20lb (14lb)
Rest 30sec between rounds
B
‘Tabata’
KB Swings, 24kg (16kg) or 32kg (24kg) PLANKING WITH 20/10kg plate
Dips
PLANKING WITH 20/10kg plate

FRIDAY
 5 rounds

1 min Max Cal. Row
1 min Max GHD’s
1 min Burpee chins

1 min Rest

B:

Every 1:30 for 5 rounds
5 reps of OHS

Saturday
 A:
Every minute for 10mins  3 reps of bench Press
B:
7 Rounds for time of:
7 Push Jerks, 60kg /40kg
7 Burpees
7 Pull Ups

May 16

May 15th, 2016

MONDAY
 “Helen”
3 Rounds for time of:
Run 400m
21 Kettlebell Swings, 24kg /16kg
12 Pull Ups

Rest 5mins then
For time:
75 Burpees

TUESDAY

 A: EMOM FOR 12mins
 3 REPS bench press
B:
7 Rounds for time of: (25min CAP)
7 Handstand Push Ups
7 Push Jerks, 60kg /40kg
7 Toes to Bar
7 single leg squats

WEDNESDAY
A..E2MOM for 12mins
 Complete: 3 Deadlift 85%
B:
15-9-6-3 reps for time of:
Deadlift, 100kg /70kg
Bar-facing Burpees
Turkish get ups 20/12

THURSDAY
For time: (15min CUT OFF)
104 Wallballs, 20lb (14lb)
52 Pull Ups
B:
‘Team Row’
Max Calories in 12mins, teams of three

FRIDAY
A:
8 rounds every 1:30
Find max 4 reps front squat.
B:
TABATA
Push ups
GHD sit ups
Burpees
Push press 50/40
Double Unders

SATURDAY
AMRAP in 20mins of:
Run 800m
50 Burpees
30 Steps, Overhead Walking Lunge, 20/15kg
10 chin ups

May 8th, 2016

MONDAY

Squat Clean + Front Squat (75% of  1RM Squat clean)

Every 1:45 Complete a set

A:

1 squat clean +4 front squats x 2

2 squat clean +3 front squats x 2

3 squat clean+2 front squats x 1

4 squat Cleans+1front squat x 1

5 Squat Cleans +0 front squats x 1

B:
75 burpee chin ups

TUESDAY

10 Rounds:
Every 3 MIN Perform:
12/10 CAL ROW
10 Box jumps (24/20)
8 T2B

WEDNESDAY
 A:
Power Snatch (8×4 @80% of Max Snatch)
 B:
5 rounds
10 Deadlift (75/55)
10 Front Squat (75/55)
15 GHD situps

THURSDAY
A: EMOM
13mins to find 1RM Thruster

B.:“Fran”

21-15-9 Reps for time of: (15min CAP)
Thrusters, 42.5kg (30kg)
Pull Ups

FRIDAY
 A:
Every 2 minutes for 12mins to find 3RM touch & go Deadlift
B:
5 Rounds for time of:
9 Power Cleans, 60kg (40kg)
9 Bar-facing Burpees
19 Push Ups

SATURDAY
A: EMOM for 8 minutes
3 shoulder press
B:
 Complete as many rounds as possible in 25 minutes of:
2 rope climbs
10 ring dips
20 GHD sit-ups
200m run

2nd of May

May 1st, 2016

Monday
A
Every 1:30 FOR 10 ROUNDS
 five reps Bench Press
B
“Partner WOD”
15 min AMRAP
60 KB Swings, 24kg (16kg)
60 Push Ups
60 Ring Rows –
Break up the reps as you like..

Tuesday

For time: (30min CAP)
100 Squats
5 Muscle-ups
75 Squats
10 push-ups
10 chin ups
50 Squats
5 Muscle-ups
25 Squats
20 pushups
20 chin ups
B
Row 1200m
Post time

WEDNESDAY

For time:
Run 800m
40 Double Unders
Rest 1min
Run 600m
40 Double Unders
Rest 1min
Run 400m
40 Double Unders
Rest 1min
Run 200m
40 Double Unders

B
Tabata Sit Ups

THURSDAY
 A
 EMOM for 12mins
 2 HEAVY Hang Power Cleans
B
4 Rounds for time of:
21 Burpees
15 Hang Power Cleans, 50kg/35kg
9 Handstand Push Ups

FRIDAY
A
Every 1:30 FOR 10 ROUNDS
 three reps of deadlift.
B
4 rounds
5 clean and jerks (65/40)
15 Burpees over bar
20 kb Swings (24/16)

SATURDAY

 For Time:
50 Toes 2 Bar
50 Wall Balls (20/14)
50 Box Jumps
50 DB Snatch (20/15)
50 push ups