Archive for September, 2016

26 sep

September 25th, 2016

As Monday is a public holiday there will be no classes but here is a body weight wod that you can do at home courtesy of Neil

Part A:
3 rounds:
25 burpees
25 crunches
25 star-jumps
25 crunches

Part B: 3 rounds:
25 squats
25 push-ups
25 squats
25 mountain climbers
1 minute wall sit

Record time for each part (A and B), and total time

THURSDAY
OK NO MORE MYSTERY workouts
A:
Complete as many rounds as possible in 20 minutes of:
deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees over bar
Score is Total weight deadlifted
B:
Team row 1500m

FRIDAY

A: 3×4 Front Squat, 80%

B: 20-16-12-8-4 reps for time of: 
Power Cleans, 60kg /40kg
Burpee Box Jumps.

SATURDAY

“Partner WOD”

AMRAP in 5mins of:
2 Thrusters each, 45kg /30kg
4 Thrusters each
6 Thrusters each
etc…

Rest 2mins

80 Ring Rows
80 Sit Ups
80 Box Jumps

Rest 2mins

50 Thrusters, 45kg (30kg)
60 Ring Dips

-Break up the reps as you like.

22 Sep

September 18th, 2016

MONDAY

 TABATA
SDHP 40/30
push ups
Squats
Chin ups
Row  (calories)
B:
80 Toes to bar

TUESDAY
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..

WEDNESDAY
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

THURSDAY
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

FRIDAY
 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

SATURDAY
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

12 Sept

September 11th, 2016

MONDAY
EMOM for 12 minutes
Single Hang Power Clean
B:
“Partner WOD”
AMRAP in 15mins of:
10 Bar-facing Burpees over bar
10 Hang Power Cleans, 60kg (40kg)
10 Jumping Lunges

-Alternate rounds with your partner.

TUESDAY

Inverse Tabata shoulder press, 25/40kg.
Inverse Tabata front squat, 65/90kg.
Inverse Tabata deadlift,  90/140kg.
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.

WEDNESDAY
Every 2:00 for 5 rounds
5 Bench press

5 Rounds for time of:
14 Toes to Bar
8 Deadlifts, 100kg / 70kg
2 Rope Climbs

THURSDAY
A:
20-18-16-14-12-10-8-6-4-2
Wall balls (20/14)
1-2-3-4-5-6-7-8-9-10
Power Snatch (185/135)
B:
3 Rounds:
5 – turkish get-ups
100 Double-unders

FRIDAY
A:
 5 Rounds for time of:
400m Run
15 Overhead Squats, 30 / 45
2 laps farmers carry.
10/15 kg Plate in pinches grip
B
 3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
Rest 1 min between rds

Saturday
 For time:
21-15-9
Deadlifts 110/70
42-30-18
Burpees over bar

5 sep

September 5th, 2016

TUESDAY
 A
Shoulder Press
3 reps emom for 10 minutes
B
 4 rounds for time of:
Run 400 meters
5 burpee chins
2 handstand wall climbs

WEDNESDAY
 A:
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)

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

B:
‘Elizabeth”
Partner WOD
partner A does one lot of exercises 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

FRIDAY
Annie
50-40-30-20-10
Double-unders
Sit-ups
B:
12min Amrap
3 PowerCleans (85/50)
7 Box Jumps (30/24)
C:
TABATA
push ups
Back extensions
Ring rows

SATURDAY
A
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