Archive for August, 2016

29th August

August 28th, 2016

MONDAY
 Partner WODS
A:
AMRAP in 5mins of:
2 Push Jerks each, 50kg / 35kg
4 Push Jerks each
6 Push Jerks each
etc.
Rest 2mins
B:
AMRAP in 18mins of:
20 Snatches, 50kg / 35kg
40 Burpees
60 Sit Ups
80 Double Unders

TUESDAY
A:
2 Bench Press every minute thirty for 8 rounds

B:     “The Chief”
AMRAP in 3 minutes of:
3 Power Cleans, 60kg / 40kg
6 Push Ups
9 Squats

After the 3 minutes you rest for 1 minute and repeat for a total of 5 rounds.

WEDNESDAY
A
2 Squat Clean Emom for 6 minutes.
B:
4 Rounds for time of:
Run 400m
10 Squat Cleans, 60kg / 40kg
10 Handstand Push Ups
Rest 1min

THURSDAY
A:
 “Partner WOD”
AMRAP in 17mins of:
7 Burpees
7 Pull Ups
7 Burpee Pull Ups
B:
“Team Row”
3000m for time

FRIDAY
10 ROUNDS
Run 100m
7 Chest to bar Pull-ups
7 Front Squats, 60kg / 40kg
7 Push-ups
7 Jumping lunges

SATURDAY
5 Deadlifts E2M for 6 rounds

2 Rounds for time of:
10 Overhead Squats, 50kg / 35kg
20 Ring Rows
30 Box Jumps
40 Sit Ups
200m run

23rd August

August 22nd, 2016

TUESDAY
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

WEDNESDAY
A) Every 1:30 Mins for 10 Rounds
3 x BENCH PRESS

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

THURSDAY
a) EMOM x 10 Mins
3 shoulder Press

b) 5 Rounds
10 Deadlifts (100, 70)
20 x Wall Balls (10, 8)
200m run

FRIDAY
5 Rounds
2 Rope climbs
20 GHD sit ups
10 Chin ups
20 Burpees
15 toes to bar
100m run

SATURDAY
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

August 15

August 14th, 2016

 
MONDAY
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)

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

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

THURSDAY

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.

FRIDAY
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

SATURDAY
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

August 8

August 7th, 2016

MONDAY
A:
5 bench press every 1:30 for 6 sets
B:
AMRAP in 5mins of:
6 Power Cleans, 60 / 40kg
12 Burpees over the bar

Rest 2mins
AMRAP in 5mins of:
6 Front Squats, 60 / 40kg
12 Burpees over the bar

Rest 2mins
AMRAP in 5 mins of:
6 sumo deadlifts 60 / 40
12 burpees over bar

TUESDAY
A:
 EMOM for 10 minutes 6 strict chin ups
B:
For time:
20 minute AMRAP
80 KB Swings, 24kg / 16kg
60 Sit Ups
40 Push Jerks, 60kg (40kg)
20 Chin Ups

WEDNESDAY
 3 Snatch every 2 minutes for 12 minutes.  Get heavier each set
B.:
AMRAP in 20 mins of:
8 Snatches 50 / 30
12 Box Jumps
16 Jumping Lunges
100m run

THURSDAY
 2  back Squats emom for 12 mins
B:
3 Rounds for time of:
25 Toes to Bar
50 Double Unders
10 Squat Cleans, 60/40

FRIDAY
5 shoulder press every 1:30 for 6 rounds.

B:    Team of 2:
12 Rounds: (alternate a and b)

a)12 walking front rack lunges 40 / 25
b)12 wallballs
200 run

SATURDAY
A :
Teams of 2
10 rds (Each) FOR TIME
20/15 CaL ROW
B:
5 rds
8 Chest to Bar
12 Med Ball GHD back extensions (20/14)