Archive for March, 2017

26 march

March 26th, 2017

MONDAY
A:
4 Rounds for reps of:
1min Calorie Row
1min Wall balls
1min Burpee jump over wallball
1min wall ball Sit-ups
1min Rest.
B:
10 hollow rocks
10 tuck sit ups
10 vsits
10 sec hollow rock hold

 TUESDAY
 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

WEDNESDAY
 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

THURSDAY
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

FRIDAY
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)

SATURDAY
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

20 march

March 20th, 2017

MONDAY
A.:
“Partner WOD”
10 Min AMRAP:
30 Hang Power Cleans, 60/40kg
40 Box Jumps
B:
40-30-20 reps for time of:
KB SDHP, 24/16
Jumping Lunges

TUESDAY
A: Games WOD
13 Minute AMRAP
55 Deadlifts (225/155)
55 Wall Ball (20/14)
55 Calorie Row
55 Handstand Push-ups
B:
EMOM for 10 minutes
3 BENCH PRESS

WEDNESDAY

A:
4 Snatch every 1 minute 30 for 15 min
B:
12 Power Snatches, 50/35kg
30 Double Unders
Run 200m
10 Power Snatches
40 Double Unders
Run 200m
8 Power Snatches
50 Double Unders
Run 200m

THURSDAY
A:
2 Clean & Jerk every 2 minutes for 12 minutes
B:
AMRAP in 10 mins of:
 3 Clean and jerk, 60kg / 40kg
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar

FRIDAY
A:
 2 rope climbs every minute thirty for 6 minutes.
B
 “Partner WOD”

AMRAP in 25mins of:
Run 400m together- carrying one wallball each
50 KB Swings, 24kg /16kg
40 Burpee Box Jumps.

SATURDAY
A : 4 Overhead Squat at 80% of Max Every 2 minutes for 10 minutes
B:
For Time:
40 burpee Box Jumps
20 Snatch 60 /40
20 burpee chinups
10 Snatch 60 /40

14 march

March 15th, 2017

THURSDAY
Partner WOD
A:
10 Rounds for time of:
12 Deadlifts, 70kg/50kg
9 Hang Power Cleans
6 Push Jerks
Complete your round before your partner can start.
10 Rounds each
B:

 3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
Rest 1 min between rds

FRIDAY
A:
5 reps Every 2 minutes for 10 minutes
Back Squat
B:
40 Toes to Bar
15 front squats 70/50
40 Toes to bar
15 back squats 70/50
40 burpee over bar

SATURDAY
A:
4 Rounds:
90sec KB Swings, 24/16
90sec Sit Ups
90sec Air Squats
90sec Calorie Row
90sec rest
record total reps for each round

6 march

March 5th, 2017

Mon 17.2

Tue filthy fifty
50 box jumps
50 jumping chins
50 kb swings
50 sit ups
50 knee to elbows
50 jumping lunges
50 back extensions
50 wall balls
50 burpees
50 double unders

Wed
5 sets of 3 reps
Jerks from the rack

21-15-9
Deadlifts
Wall balls
Box jumps
50 d.u after each round

Thu
Partner vs partner row

3 rounds
50 squats
7 muscle ups
10 hang cleans

Friday

5 rounds
400m rum
25 GHD sit ups
25 push presses

Saturday

For time
30-24-18-12
Cal. Row
Power snatch 35/20