Archive for August, 2017

28 Aug

August 28th, 2017

28-8
MONDAY:
Shoulder press 5-4-3-2-1-1-1-1
WOD
3 rounds (30 min cap)
30 back squats 45/30kg
30 push press 45/30kg
10 HSPU (Pike P/ups)

TUESDAY:
EMOM for 10 mins alternating
5×3 negative pull ups
5×3 strict ring dips
WOD
4 RFT
100m kettle bell front rack carry (24/16)
50 OH plate squats (24/15)
10 wall walks

WEDNESDAY
4 Front squat EMOM 10 mins at 70%
WOD
20 min AMRAP
20 sit ups
40 double unders
10 Pistol squats alternating legs

THURSDAY
15 mins of
5×2 clean and jerk at 70%
3×3 clean pull
3×2 jerk
WOD
5 min AMRAP
* 5 clean and jerks – Men use body weight ladies use 65% of BW
* 10 lateral over the bar burpees
rest 2:00
5 min AMRAP
* 6 front squats – Men use body weight ladies use 65% of BW
* 8 lateral over the bar burpees
rest 2:00
5 min AMRAP
* 7 deadlifts – Men use body weight ladies use 65% of BW
* 6 lateral over the bar burpees

FRIDAY
ANGIE
100 pull ups
100 push ups
100 sit ups
100 Squats
Part B
10 rounds
30 sec hollow rocks
30 sec superman
30 sec v-sit-ups

SATURDAY
2000m team row switch people every min

WOD
D.T
5RFT
12 deadlifts (70/50)
9 hang power cleans(70/50)
6 push jerks (60/50)

August 20

August 20th, 2017

 

WODS:
MONDAY:
5-4-3-2-1-1-1-1 Deadlift

21-15-9
Clean and jerk 60/40
Toes to bar

TUESDAY

Lordeo
6 rounds for time of:

24 squats

24 push-ups

24 walking-lunge steps

Run 400 meters
40 min cut off

Wednesday:
5-4-3-2-1 Back Squat

40-30-20-10
Box jumps
GHD sit ups

Thursday
5-4-3-2-1-1-1-1Cleans

3 mins on 1 off for 5 rounds
10 cleans 60/40
7 box jumps
3 kettle bell swings 24/16
Max burpees in remaining time

FRIDAY
5-4-3-2-1-1-1-1-Overhead Squat

HELEN
3 Rounds for time:
400m run
21 kettle bell swings (24/16)
12 pull ups

Saturday:
5-4-3-2-1-1-1-1 Snatch

For time:
100 burpees
50 DB thrusters 20/15
30 pull ups

August 12

August 13th, 2017

by Monday MONDAY:
A) 3 x Shoulder press @70% 10min EMOM
B) open 14.5
21-18-15-12-9-6-3
Thrusters (40/30)
Burpees

TUESDAY:
A) 3x Negative chin ups 7 min emom
B) 4RDS
10 Front Squats (70/50)
15 Sit ups
20 ring dips
15 Sit ups
10 Front Squats
Rest 30 sec

WEDNESDAY:
A) 5 x 4 Clean&Jerk @75%
B) 30 min EMOM Alternating between:
20 GHD situps
15 box jumps
20 kettlebell swings
max cal row

THURSDAY:
A) 10 min AMRAP
20 mountain climbers
5 squat cleans (60/40)
10 wall balls (20/14)
B) 3 RDS
20/15 cal row
50 burpee broad jumps
50 double unders
Rest 1 min

FRIDAY:
A) 8 x 3 power snatch  @70%
8×5 ab wheel roll out
B) CINDY
20 min AMRAP
5 pull up
10 push up
15 squats

SATURDAY:
A) 10 min EMOM 100m sprints
B) TABATA  6 sets, 30 sec each, 10 sec break between exercises, 1 min break between set
Battle ropes
slam balls
t2b
push press
GHD sit ups
OH lunges

7th August

August 6th, 2017

MONDAY
A :
EMOM for 10 rounds
3 deficit chinups hold chin above bar 5 secs and lower to straight arms in 5 secs.
B:
21 Deadlifts (60/40)
10 Burpees
18 Deadlifts (70/50)
10 Burpees
15 Deadlifts (85/60)
10 Burpees
12 Deadlifts (100/70)
10 Burpees
9 Deadlifts (110/80)
10 Burpees
6 Deadlifts (125/90)
10 Burpees
3 Deadlifts (140/100)
10 Burpees
* 20 burpees must be completed, instead of 10, following a round that is not unbroken *

TUESDAY
4 rounds for time:
25 pull-ups
20 GHD sit-ups
15 single-leg squats, alternating
10-cal. row
5 push presses,  (60/45kg)

WEDNESDAY
A:
Front Squat
5-5-5-5-5
B:
“Partner WOD” 80-60-40-20 reps
for time of:
Lunges
KB Swings, 24kg / 16kg
Sit Ups
Push Ups
Run 200m at end of each round.

THURSDAY
Shoulder press  80%
EMOM 3 REPS for 7 minutes
B:
10-9-8-7-6-5-4-3-2-1 Deadlift, 100 / 70
20-18-16-14-12-10-8-6-4-2 Wallballs

FRIDAY
Every 2 Minutes 4 bench press for 12 minutes
B:
30 Hang Snatches, 60 / 40
30 sec L-hang
30 Handstand Push Ups
30 sec L-hang
30 turkish get ups
30 sec L-hang
25 Double Unders
15 Burpee chinups
25 plate lunges
15 burpee box jumps

SATURDAY
A
3 Rounds for time of:
10 Power Cleans, 60kg / 40kg
10 Push Jerks, 60kg / 40kg
10 Toes to Bar
Rest 30sec

B
100 GHD sit-ups
100 one-legged  pistol squats,
Row 1000m