Sunday, November 30, 2014

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

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

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

Sunday 23rd November 2014

REST DAY

unless you where part of our Allstars Affiliate Series team.

Great effort today guys and girls

Saturday 22nd November

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+

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

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″

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

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+

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

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.

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

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

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

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

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.

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

Saturday, November 01, 2014

Sunday 2nd November 2014

REST DAY

Good Luck to everyone doing the Cape Pallaranda Trail run Today