Archive for October, 2016

November

October 30th, 2016

MONDAY
A:
5 rounds of 5 reps
Power Snatch
B:
3 Rounds for reps of:
1min of Burpees
1min of Sit Ups
1min of Wallballs, 20lb (14lb)
1min of Push Ups
1min of Deadlifts, 100kg (70kg)
1min Rest

TUESDAY
A:
15mins to complete: 5×6 Front Squat, 80%
B:
18 minute AMRAP
5 Power Cleans, 70kg /50kg
6 Front Squats, 70kg /50kg
7 Handstand Push Ups
200m run

WEDNESDAY
A:
20 Min AMRAP 
400m Medball Run,
200m Plate Carry (pincher grip), 2x15kg/ 2x10kg
B:
 Tabata
Toes to bar

THURSDAY
A:
EMOM for 8 minutes
3 bench press
B:
3 Rounds
15 Hang Power Cleans 60/40kg
15 Burpees

Rest 3 minutes

3 Rounds
15 Hang Power Cleans 60/40kg
15 Burpees

FRIDAY
A:
EMOM FOR 10 MIN 5 STRICT CHINS
B:
3 rounds
10 Deadlift 100/70
20 kb swings 24/16
10 turkish get-ups 16/8
12 burpee over bar
12 box jumps

SATURDAY
3 Rounds
21 Hang Power Snatch 45/30kg
21 OVHS 45/30kg
21 Toes to Bar
B:
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

Oct 24

October 23rd, 2016

MONDÀY
A:
Partner WOD
AMRAP in 12mins of:
200 Double Unders
40 Push Press, 50kg/35kg
 B :
 “Team Row” Max Calories in 10mins

TUESDAY
A :
EMOM for 10mins
1 rep Power Clean
B:
3 Rounds for time of:
 Run 400m
15 Power Cleans, 70kg/50kg
30 Box Jumps.
Rest 1min

 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

17 oct

October 16th, 2016

MONDAY
A:
4 Deadlift Every 2 minutes for 10 minutes
B:
“Double Diane”
21-15-9-9-15-21 reps for time of:
Deadlifts, 100kg (70kg)
Handstand push ups

TUESDAY
A:
Partner WOD
25 MIN CAP
3 Rounds for time of:
30 Hang Power Cleans, 60kg/40kg
60 Push Ups
6 Rope Climbs
B:
Tabata Push Ups and Ring Dips.

WEDNESDAY
A:
4 Back Squat every 2 minutes for 10 minutes.
B:
5 Rounds for time of:
 Run 200m
10 Back Squats, 70 /45kg

THURSDAY
A:
5 bench press EMOM for 8 minutes.
B :
45 chin Ups
45 Thrusters, 42./30kg
45 Bar-facing Burpees
45 kb swings 24/16
Run 800m

FRIDAY 
A:
Three Rounds for time of:
30 squat cleans, 50/30
20 Pull-ups
Run 800 meters
B:
3 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
– 1 min Rest b/t rounds –

SATURDAY
A: 5 Front squats every 1.45 for 5 rounds

B: Complete as many rounds as possible in 20 minutes of:
100 double-unders
100 lunges
100 m run

10 oct

October 9th, 2016

MONDAY

Kelly”

5 Rounds for time of:
Run 400m
30 Box Jumps,
30 Wall Balls,

35 min cut off

TUESDAY
A:
Hang Power Clean
6 sets
1 rep every 1:15

B:
For Time:
500m Row
50 Deadlifts (70/45)
50 Hang Power Cleans (70/45)
50 Front Squats ((60/35)
50 Push Press (60/35)
500m Row

WEDNESDAY
For Time:
1000 M Row
50 KB Swings (24/16)
50  Situps
100 Double Unders
500 M Row
30 KB Swings
30 Situps
60 Double Unders
250 M Row
10 KB Swings
10 Situps
20 Double Unders

THURSDAY
A:
9 min Amrap
3-6-9-12-15. . .
Squat Snatch (50/25)
Chest to Bar Pull Ups
B:
4 rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow hold
– Rest 1 min –

FRIDAY
A:
3 Deadlifts EMOM for 8 minutes
B.:
 25-20-15-10-5
Overhead Squats (60/42.5)
Toes 2 Bar
Run 200 M after each set.

SATURDAY
 For Time:
12 Burpees
12 Thrusters, (50 / 35)
12 Burpees
12 Power Snatches, (50 / 35)
12 Burpees
12 Push Jerks, (50 / 35)
12 Burpees
12 Hang Squat Cleans, (50 / 35)
12 Burpees
12 Overhead Squats, (50 / 35)
12 Burpees
12 Thrusters, (50 / 35)
12 Burpees
12 Power Snatches, (50 / 35)
12 Burpees
12 Push Jerks, (50 / 35)
12 Burpees
12 Hang Squat Cleans, (50 / 35)
12 Burpees
12 Overhead Squats, (50 / 35)
12 Burpees
12 Power Snatches, (50 / 35)
12 Burpees
12 Push Jerks, (50 / 35)
12 Burpees
12 Hang Squat Cleans, (50 / 35)
12 Burpees
12 Overhead Squats, (50 / 35)
12 Burpees
12 Thrusters, (50 / 35)
12 Burpees
12 Power Snatches, (50 / 35)
12 Burpees
12 Push Jerks, (50 / 35)
12 Burpees
12 Hang Squat Cleans, (50 / 35)
12 Burpees
12 Overhead Squats, (50 / 35)

October 4

October 3rd, 2016

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
20 toes to bar
Rest 1min
Run 600m
40 Double Unders
20 toes to bar
Rest 1min
Run 400m
40 Double Unders
20 Toes to Bar
Rest 1min
Run 200m
40 Double Unders
20 Toes to Bar

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