Archive for November, 2016

28th nov

November 27th, 2016

MONDAY
For Time:
50 GHD’s
35 Slam Ball
20 Bar Muscle Ups
35 Slam Ball
50 deadlifts 80/50
800m
B:
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 minute between rounds

TUESDAY
A:
Olympic Lifting Total (Total Weight)
In 15 minutes
Snatch (1 rep max)
Clean & Jerk (1 rep max)
B:
12 min Amrap
8 Power Cleans (70/50)
8 Toes to bar
8 Burpees over bar

WEDNESDAY
A
3 Rds
100 Double Unders
50 Wall Balls
15 chin Up
B:
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –

THURSDAY
A:
5 rounds of 5 back squats every 1:30
B:
4 Rounds
400m Run
40 Lunges
400m Run
40 Air Squats

FRIDAY
A:
EMOM for 10 minutes
Bench Press 3 reps
B: 16 min AMRAP
10 chinups
20 OH lunges
30 RING ROWS
40 Burpees
50 kb swings

SATURDAY
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

20 Nov

November 20th, 2016

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

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 three max calories row for 15 minutes

Thursday
21-15-9
deadlifts 100/70kg
Burpee over bar

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

14th nov

November 13th, 2016

MONDAY
A: EMOM
5 bench for 10 minutes
B:
Four rounds for time of:
22 Burpee Pull-ups
22 Back squats, 85kg /55kg
Run 200

TUESDAY
A:
Every 3 minutes for 15 minutes
4 deadlifts
B:
“Partner WOD”
AMRAP in 12mins of:
20 Push Ups
10 Deadlifts, 100kg /70kg
Alternate rounds

WEDNESDAY
A:
Every 2 minutes 3 Front Squat, 90% for 12 minutes
B:
 30-20-10
KB Swings 24/16
KB Jumping Lunges
Toes to Bar

THURSDAY 
A:
Every 2 minutes 3 Push Press
for 12 minutes
B:
For time:
Run 1km
30 Power Cleans, 50/35
30 Push Press, 50/35
Run 1km

FRIDAY
A:
10 one legged squats EMOM for 10 min
B:
AMRAP in 15 minutes of:
25 Pull-ups
25 Burpees
50 Wallballs
50 Box Jumps
25 Burpees
25 Pull-ups
Run 400

SATURDAY 
A
EMOM for 7 minutes
3 hang clean
B:
 Seven rounds for time of:
7 Handstand push-ups
7 Thrusters, 60/40kg
7 Knees to Elbows
7 Deadlifts, 100/70kg
7 Burpees
7 Kettlebell Swings, 32/24kg

November 7

November 6th, 2016

MONDAY
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

TUESDAY 
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

WEDNESDAY
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.

THURSDAY
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

FRIDAY
 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

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