Archive for November, 2017

Nov

November 26th, 2017

MONDAY
A.
10 -9-8-7-6-5-4-3-2- 1
Wall Balls (20/14)
1-2-3-4-5-6-7-8-9- 10
burpees
B.
7 min AMRAP
Max Effort Turkish Getups (24/16)

TUESDAY
A.
8x 200m sprints
Record your best time
B.
5 RFT
15 KB swings
10 Push press (45/30)
30 front squats (45/30)

WEDNESDAY
A.
6-6-6-6-6
Strict Shoulder Press  @70%
B.
5 Rounds for time:
21 Thrusters (30/20)
18 Dumbbell snatches (total) (22.5/15kg)
15 Calories row

THURSDAY
A
DB complex
3 rounds of the complex
1 Deadlift
1 Power snatch
1 Overhead lunge each leg
1 Overhead squat
-Switch hands and repeat-
The complex has to be unbroken to count
B
10 min AMRAP
10 burpees
20 wall balls

FRIDAY
A
Nancy
5 RFT
400m run
15 OHS (42.5/30)
B
Handstand hold:
Accumulate 5mins in a handstand hold

SATURDAY
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

20 nov

November 19th, 2017

MONDAY
A.
Barbell Complex (1-1-1-1-1-1-1-1-1-1)
EMOM 10 Minutes:
1 Power snatch + 1 Hang power snatch + 1 Hang squat snatch.
Build up to 75% of your power snatch weight
B.
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

TUESDAY
A.
7-7-7-7-7
Weighted push up
Stack plates on upper back
B.
3 Rounds for time:
Run 800m
80m Double front rack kettlebell carry 24/20kg each hand
40 Air squats

WEDNESDAY
A.
3-3-3-3-3
Hang power clean
Build to heaviest 3RM
B.
15-12-9
Push press 50/35kg
pull-ups
Burpee over bar (lateral jump)
Toes to bar

THURSDAY
A.
The bear complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

FRIDAY
A.
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats
B.
10x max effort
L-Sit (1sec = 1 rep)

SATURDAY
A.
200 walking lunge 20/15 kg plate

B.
For Time
4 Rounds For Time Of:
3 Wall Walks
10 Knees to Elbows
30 Double Unders

13th Nov

November 12th, 2017

MONDAY
A
Squat snatch EMOM x12
Min 1- 2 reps @70%
Min 2 -2 reps @73%
Min 3 -2 reps @76%
Min 4 – REST
B
3 RFT
30 box jumps
30 SDHP (40/30)
30 KB swings
400m run

TUESDAY
A
5,5,5,5,5 @70
Bench press
B
Five rounds for time of:’
9 Deadlift (60/40)
6 Hang power snatch (60/40)
3 OHS (60/40)

WEDNESDAY
A
5-5-2-2-2-1-1-1-1-1
Deadlift
B
5 Min AMRAP
20 barbell lunges (30/20)
20 Barbell push press
Extra
Max effort 1000m row

THURSDAY
A
5 RFT
20 Calorie row
15 Toes to bar
10 Two-handed kb ground to overhead 24/16kg
5 kb hang squat clean
200m Sprint
B
5 x max weight 30sec plank

FRIDAY
A
Karen
150 wall balls (20/14)
B
1-1-1-1-1
Muscle Snatch
3-3-3-3-3
Power Snatch
5-5-5-5-5
Snatch

SATURDAY
A
Partner WOD (partners run together. Other exercises one works at a time)
400m run
50 KB Swings 32/24 kg
40 cal row
30 GHD sit ups
20 Power cleans 60/40
10 push jerks 60/40
20 power cleans 60/40
30 GHD sit ups
40 Cal Row
50 KB swings
400m run

6 Nov

November 5th, 2017

MONDAY
A
Shoulder Press
3 reps emom for 10 minutes
B
4 rounds for time of:
Run 400 meters
5 burpee chins
2 handstand wall climbs

TUESDAY
A:
Go until down to 2 reps
30 min cut off

Run 200m
16 KB Swings, 24kg (16kg)
16 Pull Ups
16 Front Squats, 50kg (35kg)
Run 200m
14 KB Swings, 24kg (16kg)
14 Pull Ups
14 Front Squats, 50kg (35kg)
Run 200m
12 KB Swings, 24kg (16kg)
12 Pull Ups
12 Front Squats, 50kg (35kg)

WEDNESDAY
Emom for 12mins
1RM Squat Clean
Record top weight

B:
‘Elizabeth”
Partner WOD
partner A does one lot of exercises and then has a rest when partner B’s turn. Eg. Partner a does 21 Squat Cleans then rest while partner b does 21 squat Cleans.

21 Squat Cleans, 60kg (40kg)
21 Ring Dips
15 Squat Cleans
15 Ring Dips
9 Squat Cleans
9 Ring Dips

THURSDAY
Annie
50-40-30-20-10
Double-unders
Sit-ups
B:
12min Amrap
3 PowerCleans (85/50)
7 Box Jumps (30/24)
C:
TABATA
push ups
Back extensions
Ring rows

FRIDAY
A
Every 2 minutes for 12 minutes
3 Deadlifts

B: For time: (25 min time out)

3 Rounds of:
7 Deadlifts, 100kg/70
7 Chin Ups
then,
3 Rounds of:
21 Wall balls, 20lb (14lb)
21 Toes to Bar♥