Archive for June, 2016

June 26th, 2016

Monday
Inverse Tabata shoulder press, 25/40kg.
Inverse Tabata front squat, 50/70kg
Inverse Tabata deadlift, 85/120kg.
Normal Tabata row
Normal Tabata wall balls

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercise.

TUESDAY
 “Partner WOD”

AMRAP in 5mins of:
1 Power Snatch each, 50kg / 35kg
2 Power Snatches each
3 Power Snatches each
4 Power Snatches each
5 Power Snatches each
Etc…

Rest 2mins

AMRAP in 5mins of:
1 Push Jerk each, 50kg /35kg
2 Push Jerks each
3 Push Jerks each
4 Push Jerks each
5 Push Jerks each
Etc…

Rest 2mins

For time:
40 Burpee Pull Ups broken up as you like
Run 200m each
40 Burpee Pull Ups broken up
RUN 200m each

WEDNESDAY
Nancy
5 Rounds for time
Run 400m
15 OHS 35KG
B.
DEADLIFT
3 ,3, 3 3 3 3

THURSDAY
 Partner WOD”

3 Rounds for time of: (20min CAP)
40 Burpees
50 OH Walking Lunges, 20kg (15kg)
60sec L-Hang

-Break up the reps as you like, one person works at a time.
B.
“Team Row”
Max Calories in 10mins
Men: 25 Calories
Women: 20 Calories

FRIDAY
A:
EMOM FOR 8 MINUTES
3 squat Cleans 
B:
Five rounds for time of max reps
Bodyweight bench
Pullups

SATURDAY
3 rounds for reps one minute on each exercise
Wall balls
Kb Swings
Push press 30/45
Situps
B:
Run
1600m

21 june

June 19th, 2016

5 Rounds for time of:
21 Wallballs,
15 Burpees
9 Deadlifts 90kg /70kg

B:
Death by chinups
1st minute 1 chin up
2nd minute 2 chin ups
So on until can’t complete required chinups in the minute.

TUESDAY
 6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
B: For time
30 Clean and Jerks 60/40

WEDNESDAY
A: Deadlift 80% of Max
Perform one set every 1:15 for 8 sets of three reps
B:
For Time:
75 Power Snatch (35/25)
50 Toes to Bar
75 OHS (35/25)
50 Toes to Bar

Friday
AMRAP in 4mins of:
32 Double Unders/ 64 Singles
8 Burpees
8 Toes to Bar
8 Push Ups
Rest 1min

AMRAP in 6mins of:
64 Double Unders/ 128 Singles
16 Burpees
16 Toes to Bar
16 Push Ups
Rest 2mins

AMRAP in 8mins of:
128 Double Unders/ 256 Singles
32 Burpees
32 Toes to Bar
32 Push Ups

B:
 4 rounds of:
1 minute of box jumps
1 minute of turkish get ups (12kg, 8kg)
1 minute of ball slams
1 minute rest

SATURDAY

Push Press (70% of max 6 x 3, 2 x 2)

One set every 1:15 until all 8 sets are completed.
B:
20 min Amrap
15/12 Cal. Row
15 Bench Press (60/35kg)
15 GHD’s

14th June

June 13th, 2016

TUESDAY
EMOM for 10 mins of:
1 Power Clean & 1 Front Squat, 60/40kg)
2 Power Cleans & 2 Front Squats
3 Power Cleans & 3 Front Squats
4 Power Cleans & 4 Front Squats
(Go up one rep each minute Until you can’t complete in the minute then you stay on that amount)
B: In pairs:
30 box jumps
50 Burpees
200 double unders
50 Burpees
Run 400m together

TUESDAY
 In Partners
10 Rounds for time:
10 Deadlifts, 60kg/40kg
 9 Hang Power Cleans, 60kg /40kg
 8 Handstand Push-ups
-Alternate rounds with your partner.
B:
Team row
In teams of thre max calories row for 15 minutes

Thursday
5 Rounds for time of: (35min CAP)
3 Rope climbs, 4.5m
10 Toes to Bar
21 Walking lunge steps with 20kg (15kg) plate held overhead
Run 400m

Friday
A:
Every 2 mins for 7 rounds
5 Rep Bench Press
B:
AMRAP in 9mins of:
9 Box Jumps, 24″ (20″)
8 Push Ups
7 Burpee Pull Ups

Saturday
EMOM for 10 Minutes
3 Front Squat
B:
27-21-15-9 reps for time of:
Sumo Deadlift High Pulls, 45kg /30kg
Wallballs
Push Ups

June 5th, 2016

MONDAY
A: Bench press
5 rounds 2 min each round
3 3eps

 B: For Time:
10-8-6-4-2
Power Clean 80/50
20-16-12-8-4
Lunge Walk 60/30

TUESDAY
Deadlift 8×2 (80%)
2 deadlifts every 2 mins for 8 rounds

B:  15 min Amrap

12 Chest to Bar
12 Burpees
12 Box Jumps
12 push ups

WEDNESDAY
 A: Split Jerk (Back Rack) + OHS
Complete a set every 2 mins for 5 sets
   2 Split Jerks + 3 OHS 70% of Max
B:
For Time:
27-21-15
Cal. Row
Push Press (50/30)

THURSDAY
A:
Partners for time
60 snatches
65/40 kg
B:
25 min AMRAP
300 skips
30 KB Swings, (24/16)
20 Toes to Bar
30 Box Jumps
20 KB SDHP (24/16)
30 Burpees
20 Wallballs

FRIDAY
A:
6 rounds.
8 reps of bench press every 2 minutes

B:
5 Rounds:
12 Deadlift 70/45
9 Hang Power Cleans 70/45
3 Push Jerks 70/45

SATURDAY
A:
5 sets of turkish get ups 5 reps every 2 rounds (get heavier until max weight reached.)
B:
100 burpee chinups