Archive for December, 2016

December

December 20th, 2016

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10 Dec

December 11th, 2016

MONDAY
A:
Every 2 minutes for 7 rounds
3 Reps of snatch
B:
“Partner WOD”
 AMRAP in 14mins of:
30 Power Cleans, 60kg (40kg)
30 Burpee Box Jumps, 24″ (20″)

TUESDAY
A:
12mins to complete: four rounds of 3 reps of Deadlift
B :
“Partner WOD”

Five 3 minute Rounds for reps of:
25 Synchro KB Swings, 24kg /16kg
Max reps Handstand Push Ups

WEDNESDAY

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

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

THURSDAY 
 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 jerk (60/40)

FRIDAY
A: Deadlift 80% of Max
Perform three reps every 1:15 for 8 sets.

B:
For Time:
75 Power Snatch (35/25)
50 Toes to Bar
75 OHS (35/25)
50 Toes to Bar

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

B:
12 min Amrap
15/12 Cal. Row
15 Bench Press (60/35kg)
15 GHD’s

5th Dec

December 4th, 2016

MONDAY
A:
EMOM 4 Reps Turkish Get-up (2 each arm) 
B:
Partner WOD
 21min AMRAP
60 KB Swings, 24kg/16kg
40 Burpee Box Jumps
20 Toes to Bar 

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:
20 min Amrap
 In pairs:
30 box jumps
50 Burpees
200 double unders
50 Burpees
Run 400m together

WEDNESDAY
 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
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
A:
Badger”
3 Rounds for time of 30 Squat Cleans, 42.5kg / 30kg
30 Pull Ups
Run 800m