Dec12

December 12th, 2017

MONDAY
A
7-7-7-7
Shoulder press
B
3 rounds
7 pull ups
7 ring dips
7 squat clean and jerks (90/60)

TUESDAY
A
3-3-3-3-3
Power snatch
B
Run 1200m
50 wall balls
Run 800m
50 DB snatch (22.5/15)
Run 600m
50 KB swings (24/16)

WEDNESDAY
A
3-3-3-3-3
Deficit Deadlifts (stand on 20kg plate)
B
15 min AMRAP
25 overhead lunges (30/20)
15 kness to elbows

5 burpee touch bar♥

THURSDAY
A
Back squat
7-7-7-7-7
B
3 rounds
200m run
15 thrusters (45/30)
4 stair climbs

FRIDAY
A
Grace
30 clean-and-jerks (60/42.5)
B
50-40-20
Double unders
Burpees
KB sumo deadlift highpull (32/24)

SATURDAY
A
AMRAP
3 rounds 1 min on each station, 10 sec between station
Slam balls
Power snatch (35/25)
GHD Sit up
Push press (35/25)
Row
Rest 1 min between rounds
B
Superset
Sumo deadlift (5-5-5-5)
Superset with bench (5-5-5-5)

Dec 4

December 5th, 2017

MONDAY
A.
10 min EMOM
5 Pistol squat – scale = band or box
3 ring dips – scale = box jump dips
B.
30-24-18-12-6
KB front squats (24/16 each hand)
Deficit push ups (hands on kettlebells)

TUESDAY
A ‘Filthy Fifty’
For time
50 Box jumps
50 jumping pull-ups
50 Kettlebell Swings (16/12)
50 steps Walking lunge
50 Knees to elbows
50 Push Press (20/15)
50 Back Extensions
50 Wall Ball shots (20/14)
50 Burpees
50 Double unders

WEDNESDAY
A.
3-3-3-3-3
Bench Press
B
3 RFT
90 SEC AMRAP ON EACH EXERCISE
GHD sit-up
Cal row
rope climbs
Double unders
Rest 1 Min

THURSDAY
A
2-2-2-2-2-2-2-2
deadlift
B
20 Min AMRAP
20 OHS (25/20)
20 Back squats (25/20)
200m run

FRIDAY
A ‘DIANE’
21-15-9
Deadlift (102.5/70)
HSPU
B.
if extra time
4 rounds
Max t2b (without dropping)
20 good morning

SATURDAY
A
Partner WOD
5 Rounds each (alternating rounds)
21 Double unders
15 pull ups
9 clean and Jerks (60/40)
B
5x 30 sec
Plank

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