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

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