Strength
12 min EMOM
1st- 1 Clean and Jerk
2nd- 1 Rope Climb , legless if possible
+
10 min AMRAP
Double Unders.
Sunday, November 30, 2014
Monday 1st Decemeber 2014
Strength
12 min EMOM
1st- 1 Clean and Jerk
2nd- 1 Rope Climb , legless if possible
+
10 min AMRAP
Double Unders.
Thursday, November 27, 2014
Friday 28th November 2014
Deadlifts
40% x 5, 50%x5,60%x5
15 min AMRAP
5 Pullups (strict)
10 Pistols (alternating legs)
15 Situps
Wednesday, November 26, 2014
Thursday 27th November 2014
Shoulder Press
40% x5, 50% x 5, 60% x 5
WOD
4 rounds
Run 400m
25 Wall Ball
40% x5, 50% x 5, 60% x 5
WOD
4 rounds
Run 400m
25 Wall Ball
Tuesday, November 25, 2014
Wednesday 26th November 2014
Bench Press
40% x 5, 50%x5,60%x5
AMRAP in 10 Min
5 KB Swings ( Russian)
10 Pushups
20 Double unders or 20 Cal Row
Monday, November 24, 2014
Tuesday 26th November 2014
Strength ( Deload week)
Squat , 40% x 5, 50%x5,60%x5
WOD
3 Rounds
Row 500m
12 Toes to bar
15 Pushups
20 Situps
25 Squats
Squat , 40% x 5, 50%x5,60%x5
WOD
3 Rounds
Row 500m
12 Toes to bar
15 Pushups
20 Situps
25 Squats
Sunday, November 23, 2014
Monday 24th November
12 min EMOM
1st- 1 Power Clean + 1 Thrusters + 1 Push Press+ 1 Front Squat
2nd- 8-12 Pullups
Then
Overhead squat 3-3-3-3-3 reps
2 min rest between OHS sets
1st- 1 Power Clean + 1 Thrusters + 1 Push Press+ 1 Front Squat
2nd- 8-12 Pullups
Then
Overhead squat 3-3-3-3-3 reps
2 min rest between OHS sets
Sunday 23rd November 2014
REST DAY
unless you where part of our Allstars Affiliate Series team.
Great effort today guys and girls
unless you where part of our Allstars Affiliate Series team.
Great effort today guys and girls
Thursday, November 20, 2014
Friday 21st November 2014
3 rounds
20 Burpees
25 KB swing
300m Row
Rest 3 minutes between round
Then
Deadlifts
40% x 5, 50%x5,60%x5 work sets 75% x 3, 85%x3, 95% x 1+
20 Burpees
25 KB swing
300m Row
Rest 3 minutes between round
Then
Deadlifts
40% x 5, 50%x5,60%x5 work sets 75% x 3, 85%x3, 95% x 1+
Wednesday, November 19, 2014
Thursday 20th November 2014
Shoulder Press
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+
20 min AMRAP
5 Box Jumps, 24/20″
5 Toes to Bar
25 Double Unders
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+
20 min AMRAP
5 Box Jumps, 24/20″
5 Toes to Bar
25 Double Unders
Tuesday, November 18, 2014
Wednedsay 19th November 2014
Back Squats
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+
3 rounds for time
Row 500m
10 GHD Situps
15 Thrusters 30/20kg
50 Double Unders
7 Burpee box jump Overs, 24/20″
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+
3 rounds for time
Row 500m
10 GHD Situps
15 Thrusters 30/20kg
50 Double Unders
7 Burpee box jump Overs, 24/20″
Tuesday 18th November 2014
Bench Press
Week 3
75% x5, 85% x3 95% x1+
Rounds for time:
12 Front Squats 42.5/30kg
25 KB swings 24/16kg
12 Toes to bar
Week 3
75% x5, 85% x3 95% x1+
Rounds for time:
12 Front Squats 42.5/30kg
25 KB swings 24/16kg
12 Toes to bar
Sunday, November 16, 2014
Monday 17th November 2014
For time:
Row 5000m
Bring your socks , we will also be working rope climbs
Row 5000m
Bring your socks , we will also be working rope climbs
Saturday 15th November 2014
For time:
200m
then 7 rounds
15 thrusters
10 burpees
5 pullups
Finish with 200m run
200m
then 7 rounds
15 thrusters
10 burpees
5 pullups
Finish with 200m run
Thursday, November 13, 2014
Friday 14th November 2014
Max 20 minutes
4 rounds for time of:
Run 400 meters
20 ring dips
Strength work is to be done AFTER WOD today
Deadlifts
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
4 rounds for time of:
Run 400 meters
20 ring dips
Strength work is to be done AFTER WOD today
Deadlifts
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
Wednesday, November 12, 2014
Thursday 13th November 2014
Strength
Bench Press
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
WOD
5 rounds for time of:
9 deadlift, 61/42.5kg
6 hang power clean
3 Front Squat, 61/42.5kg
Post time to comments
Bench Press
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
WOD
5 rounds for time of:
9 deadlift, 61/42.5kg
6 hang power clean
3 Front Squat, 61/42.5kg
Post time to comments
Tuesday, November 11, 2014
Wednesday 12th November 2014
Back Squats
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans, 61/42.5kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans, 61/42.5kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Monday, November 10, 2014
Tuesday 11th November 2014
Shoulder Press ,
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
Followed by 10 min Rope climb Technique/practice
WOD
5 rounds
Row 500m
15 Wall Ball Shots, 20/14#
20 KB Swings 24/16kg
35 Double Unders
rest 2 min b/w sets
40% x 5, 50%x5,60%x5 work sets 70% x 3, 80%x3, 90% x 3+
Followed by 10 min Rope climb Technique/practice
WOD
5 rounds
Row 500m
15 Wall Ball Shots, 20/14#
20 KB Swings 24/16kg
35 Double Unders
rest 2 min b/w sets
Sunday, November 09, 2014
Monday 10th November 2014
Strength
Find Front Squat 3 RM
WOD
10 min AMRAP
5 Toes to bar
10 Pushups
15 Burpees
Find Front Squat 3 RM
WOD
10 min AMRAP
5 Toes to bar
10 Pushups
15 Burpees
Thursday, November 06, 2014
Friday 7th November 2014
Bench Press
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
For time:
21-15-9 reps for time of:
Toes-to-bars
Snatch 50kg/35kg
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
For time:
21-15-9 reps for time of:
Toes-to-bars
Snatch 50kg/35kg
Wednesday, November 05, 2014
Thursday 6th November 2014
Deadlift
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
For time:
50 cal row
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
50 cal row
Tuesday, November 04, 2014
Wednesday 5th November 2014
Back Squat
Week 1
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
If you worked Back squat at Barbell last night do Front Squat
For time
30 Thrusters 30/20kg
Rest 90 seconds
30 Box Overs 24"
Rest 90 seconds
30 Toes to bar
Rest 90 seconds
60 Double unders
Week 1
40% x 5, 50%x5,60%x5
work sets 65% x 5, 75%x5, 85% x 5+
For time
30 Thrusters 30/20kg
Rest 90 seconds
30 Box Overs 24"
Rest 90 seconds
30 Toes to bar
Rest 90 seconds
60 Double unders
Monday, November 03, 2014
Tuesday 4th November 2014
Shoulder Press Week 1
Warmup 40% x 5, 50%x5,60%x5
work 65% x 5, 75%x5, 85% x 5+
WOD
For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Post time to comments.
Warmup 40% x 5, 50%x5,60%x5
work 65% x 5, 75%x5, 85% x 5+
WOD
For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Post time to comments.
Sunday, November 02, 2014
Monday 3rd November 2014
Olympic Total
Build to 1RM Snatch
Build to 1 RM Clean & Jerk
Do snatch first , then Clean and Jerk.
Your total is the sum of your best snatch and best Clean & Jerk on the same day
Build to 1RM Snatch
Build to 1 RM Clean & Jerk
Do snatch first , then Clean and Jerk.
Saturday, November 01, 2014
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