Archive for September, 2017

25 Sept

September 25th, 2017

Tuesday
A:Squat cleans
5 5 5 5 5

B:
Death by burpees
when out do box jumps up to 20 min

Wednesday
A:Bench press
3 3 3 3 3

B:    20 min amrap
5 chest to bar
5 squat cleans 70/50
5 burpee box jumps

Thursday

7 Rounds
400 metre run
21 lunges
15 chin.ups
9 burpees

friday

A: 5,5,5,3,3,3,1,1 deadlifts

B:   3x 5min amrap
5 ring dips
10 pushups
20 wallballs
with remainder 1 max snatch- score is total snatch weight plus fastest round without snatch

Saturday

Split Jerk
A:
1. 1. 1. 1

B
10 2-minute rounds of:
7 Ring pushups
7 Box Jumps
7squats
7 ring pushups
7 Wall balls
7 squats
Double unders for score.

15 sep

September 17th, 2017

MONDAY
10 min EMOM alternating
Push press 3 reps at 80%
30 sec weighted plank
WOD
3 rounds 10 sec break between exercises
60 seconds of Wall Ball Shots
60 seconds of Power Cleans (60/40)
60 seconds of Box Jump-Overs
60 seconds of Push Press (40/30)
60 seconds of burpees
Rest 60 seconds
Add all reps together

TUESDAY
clock set for 12 minutes:
1 minute of Power Snatches (52/35)
1 minutes of Sit-ups
2 minutes of Power Snatches (52/35)
2 minutes of Sit-ups
3 minutes of Power Snatches (52/35)
3 minutes of Sit-ups
WOD
8 RFT
10 DB snatches (20/15) alternating arms
25 double unders

WEDNESDAY
WOD
For time:
Run, 1600m
75 Kettlebell Swings, 24kg (16kg)
Run, 800m
50 Kettlebell Swings, 24kg (16kg)
Run, 400m
25 Kettlebell Swings, 24kg (16kg)

THURSDAY
10 min EMOM
5 deadlift 70%
WOD
3 RFT
10 Deadlifts (115/80)
15 Ring Dips
30 Double-Unders

FRIDAY
FRAN
21-15-9
Thrusters (45/30)
Pull ups
B
With a continuously running clock, perform:
2 Burpees in the 1st minute,
4 Burpees in the 2nd minute,
6 Burpees in the 3rd minute,
8 Burpees in the 4th minute etc..

SATURDAY
For time:
Run 400 Meters
immediately followed by…
3 rounds of:
10 Dumbbell Push Press
15 Dumbbell Box Step-Overs
20 Kettlebell Swings (heavy)
immediately followed by…
Row 500 Meters

8 sep

September 11th, 2017

Forgot about the workouts

MONDAY:
5-4-3-2-1-1-1
1RM Front squat
WOD
5 rounds (every 3 min)
100m run
10 power cleans
8 burpee over bar

TUESDAY
Every 1:30 for  8 rounds
4 deadlifts 85%

WOD
5 RFT
25 kettle bell swings (24/16)
50 double unders

WEDNESDAY
5-4-3-2-1-1-1-1 Bench Press
WOD
30-25-20-15-10-5
Front Squat (50/35)
Toes TO bar
Burpees

THURSDAY
Split jerk EMOM
Min 1-3 : 3 split jerk
Min 4-6: 2 split jerk
Min 7-10: 1 split jerk
WOD
3 RFT
400m run
10 ground to over head (60/40)
15 pull ups

FRIDAY
JACKIE
1000m row
50 Thrusters 20kg
30 pull ups
B.
100 weighted sit-ups

SATURDAY
Mr Joshua
5 RFT
400m run
30 sit ups
15 deadlifts (110/75)
B
3 min wall sit

Sep 3

September 3rd, 2017

MONDAY
10 MIN EMOM Alternating
20 sec hold chin over bar
20 sec handstand hold
WOD
20 min AMRAP
5 Chin Ups
10 Box Jumps
15 Kettle Bell Swings (24/16)
20 double unders

TUESDAY
5×5 Pause Back Squats @65%
5×7 strict candle stick
WOD
5 RFT
15 Toes 2 Bar
15 Burpee to target
400m run

WEDNESDAY
8 Rounds Partner Tabata 20sec on 10 off alternating
Dow plank
Dow squat
WOD
3 RFT
7 Chest to Bar
14 DB Snatch alternating arms (25/15)
21 Burpees

THURSDAY
Deadlifts
5,5,5,5,5
WOD
Using 70% of your last 5 deadlift set
10 Deadlifts
10 Box Jumps
100m Run
9 Deadlifts
9 Box Jumps
100m Run
8 Deadlifts
8 Box Jumps
100m Run
Continue until …..
1 Deadlift
1 Box Jump
100m Run

FRIDAY
KELLY
5 RFT
400m run
30 Box Jumps
30 Wall Balls
Part B
4 Rounds
1 min plank
15 wall ball sit-ups

SATURDAY
10 Rounds – Every 90 sec
1 Power Clean
1 Hang Clean
1 Split/Push Jerk
WOD
7 Min AMRAP
7 Power Cleans (55/35)
7 Thrusters  (55/35)♥