Archive for July, 2017

31st August

July 30th, 2017

  • MONDAY
    30 x Hang Power Cleans 60,40kg
    35 kb Step Ups (40/,24)
    25 Cal Row
    15 Burpees Over Bar
    50 Double Unders
    15 Burpees over bar
    25 Cal Row
    35 kb Step Ups (40,/24)
    30 Chin ups Ups
    30 push ups

    TUESDAY
    a) EMOM for 10 Mins
    3 shoulder Press

    b) 5 Rounds
    10 Deadlifts (100, 70)
    20 x Wall Balls (10, 8)
    200m run

    WEDNESDAY
    A) complete as many rounds as possible in 7 minutes of:
    50 double-unders
    10 overhead squats, (30/50)

    B) EMOM for 25 Mins
    Min 1 – 15 Wall Balls
    Min 2 – 10 Pull Ups
    Min 3 – (12/9) Calorie row
    Min 4 – 20 back extensions
    Min 5 –  6 Turkish getups 24/16kg

    THURSDAY
    5 Rounds
    2 Rope climbs
    20 GHD sit ups
    10 Chin ups
    20 Burpees
    15 toes to bar
    100m run

    FRIDAY
    A) EMOM for 10 minutes
    2 Power cleans

    B)
    3 Rounds
    21 Deadlifts (80 / 50)
    15 Push ups
    9 Front Squats (80 / 50)
    400m run

    SATURDAY
    5 rounds for time of:
    200-meter farmers carry
    20 deficit push-ups, hands on dumbbells
    10 push jerks

    Use 24/16 kb for the farmers carry and push jerks.

July 24

July 23rd, 2017

MONDAY
A-
5 RDS:
30 sec OHS (40/35kg)
30 Sec L sit
30 sec Lunges
Score total reps
B:
Every 2 minutes for 24 minutes
a) 10 push-ups
b) 8 turkish get ups (20/12kg)
c) 6 Burpee Broad Jumps ( 1 meter )
d) 4 laps of judo mat Farmer Carry (24/20) x2

TUESDAY
À:
5 rounds every two minutes
30 Kettlebell swing, 24/20kg
B:
5 Rounds (each)
15 Power Snatch (45/30kg)
100m Sprint
* Parter 1 completes 15 snatch and 100m sprint then Partner 2 goes. Continue until both have completed 5 rds each….. SPRINT through the rounds !!!.

WEDNESDAY
20 Min AMRAP
200m Row
15 Wall Balls 20/14
10 DL 100/70kg

THURSDAY

3 rounds, each for time of:
4 jerks, 75kg/50.
5 front squats, 75kg/50.
6 power cleans, 75kg/50.
30 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.

FRIDAY
A-
EMOM for 10 minutes
3 bench press 80% max

B.-

2 min max row calories
rest 2 minutes
2 min max burpees over box
rest 2 minutes
2 minutes max deadlifts (100/70kg)
rest 2 minutes
2 min max Thrusters (35/25kg)

SATURDAY
A:
Deadlift 1-1-1-1-1-1-1 reps
B:
4 rounds for time of:
Run 800 meters
25 push-ups
25 sit-ups
25 squats
5 tyre flips

July 16

July 16th, 2017

MONDAY
A:
9-7-5
Rest 2 minutes between sets
Squat Cleans (80/60kg)
B:
10 Rounds for time of:
10 KB Hang Squat Cleans 20/12kg
6 Handstand Push-ups

TUESDAY
A
10 rounds 8 dips EMOM
60%  Max weight
B
For time:
50 jumping alternating lunges,
50 pull-ups
50 push presses, (45/30kg).
50 Back extensions
50 burpees

WEDNESDAY
A:
5 bench press every 2:00 for 6 sets
B:
AMRAP in 5mins of:
6 Power Cleans, 60 / 40kg
12 Burpees over the bar

Rest 2mins
AMRAP in 5mins of:
6 Front Squats, 60 / 40kg
12 Burpees over the bar

Rest 2mins
AMRAP in 5 mins of:
6 sumo deadlifts 60 / 40
12 burpees over bar

THURSDAY
A:
 EMOM for 10 minutes 6 strict chin ups
60 % max weight
B:
For time:
20 minute AMRAP
60 KB Swings, 24kg / 16kg
50 Sit Ups
40 Jumping Lunges
30 push ups
20 Box Jumps
10 chin ups
100m run

FRIDAY
A:
 3 Snatch every 2 minutes for 12 minutes.  Get heavier each set
B:
3 Rounds for time of:
25 Toes to Bar
50 Double Unders
10 Squat Cleans, 60/40

SATURDAY
5 shoulder press every 1:30 for 6 rounds.

B:    Team of 2:
6 Rounds: (alternate a and b)
a)12 walking front rack lunges 40 / 25
b)12 wallballs
200m run
Rest 2 mins
6 rds
8 Chest to Bar
12 Med Ball GHD back extensions (20/14)
Row 200m

10 July

July 9th, 2017

MONDAY
IN PAIRS OR GROUPS OF 3
12 min AMRAP
100 cal Row (split however between partners)
Score 1 is time of row

with remaining time:
10 partner DEADLIFT 140/90
10bar facing burps (burps are not synchronized – only 1 partner works at a time)

total reps is score 2

Event 3:
(14 minute cap)
split however:
150 Double Unders
75 C&J 60/40kg
150 Double Unders

TUESDAY
Dallas 5

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 70kg
    7 box jumps,
Then, 5 minutes of:
    Turkish get-ups, 16kg/20kg kb
Then, 5 minutes of:
    7 snatches, 30/40kg.
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

WEDNESDAY
A:
8 rounds EMOM 5 reps
Bench press
B:
4 rounds for time
30 kb swings 24/16
30 wallballs
20 sit ups
20 double unders
10 chin ups
10 push ups

THURSDAY
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

FRIDAY
A:
2 Rope climbs every 2 minutes for 10 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

July

July 2nd, 2017

MONDAY
15-12-9-6-3
Power Cleans, 60/45
Pull-ups
Front Squats, 60/45
Pull-ups
Bar facing burpees

TUESDAY
Partner WOD”

AMRAP in 10mins of:
1 Power Clean 70kg/50 & 1 Pull Up each
2 Power Cleans & 2 Pull Ups each
3 Power Cleans & 3 Pull Ups each
4 Power Cleans & 4 Pull Ups each
etc.
B:
“Team Row”
Max Calories in 12mins

WEDNESDAY

Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

THURSDAY
A:
Emom for 5 min
3 Deadlift,
B:
3 Rounds for time of:
15 Deadlifts, 90/60
60 Double Unders
15 Burpees over the bar

FRIDAY

Inverse Tabata shoulder press, 25/40kg.
Inverse Tabata front squat, 50/70kg
Inverse Tabata deadlift, 85/120kg.
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.

SATURDAY

AMRAP in 6mins of:
1 Power Snatch, 50kg / 35kg
REST 5 SECS
2 Power Snatches
REST 10 SECS
3 Power Snatches
REST 15 SECS
4 Power Snatches
REST 20 SECS
5 Power Snatches
Etc…

Rest 2mins

AMRAP in 7 mins of:
1 Push Jerk , 50kg /35kg
REST 5 SECS
2 Push Jerks
REST 10 SECS
3 Push Jerks
REST 15 SECS
4 Push Jerks
REST 20 SECS
5 Push Jerks
Etc…

Rest 2mins

For time:
20 Burpee Pull Ups
Run 200m
20 Burpee Pull UPS
RUN 200m