Strength Bench Press
"Coe"
Ten Rounds for time
10 Thrusters 61/42.5kg
10 Pushups
Friday, February 20, 2015
Wednesday, February 18, 2015
Tuesday, February 17, 2015
Wednesday 18th February 2015
For time:
Row 500m
15 Cleans 70/50kg
30 Toes to bar
30 Box Jumps
30 Double unders
15 Thrusters 61/42.5kg
30 Pullups
30 Burpees
30m OH Walking lung
Row 500m
15 Cleans 70/50kg
30 Toes to bar
30 Box Jumps
30 Double unders
15 Thrusters 61/42.5kg
30 Pullups
30 Burpees
30m OH Walking lung
Monday, February 09, 2015
Tuesday 10th February 2015
AMRAP in 10min
Run 200m
20 DB snatch Alternating 20/15kg
30 Double unders
15 Pullups
10 Push Press 50/35kg
Rest 5min then
AMRAP in 10 min
10 Push Press 50/35kg
15 Pullups
30 Double unders
20 DB Snatch Alternating 20/15kg
Run 200m
Todays workout is two separate AMRAP's using the same exercises , but in different order , with a 5 min rest between. Write both scores seperatly to comment
Run 200m
20 DB snatch Alternating 20/15kg
30 Double unders
15 Pullups
10 Push Press 50/35kg
Rest 5min then
AMRAP in 10 min
10 Push Press 50/35kg
15 Pullups
30 Double unders
20 DB Snatch Alternating 20/15kg
Run 200m
Todays workout is two separate AMRAP's using the same exercises , but in different order , with a 5 min rest between. Write both scores seperatly to comment
Sunday, February 08, 2015
Monday 9th February 2015
Strength Shoulder Press Week 2
WOD
In 10 minutes following the rep scheme below:
Thruster, 3 reps 45/30kg
3 Ring Pull-ups
Thruster, 6 reps 45/30kg
6 Ring Pull-ups
Thruster, 9 reps 45/30kg
9 Chest to bar Pull-ups
Thruster, 12 reps 45/30kg
12 Ring Pull-ups
Thruster, 15 reps 45kg/30kg
15 Ring Pull-ups
Thruster, 18 reps 45/30kg
18 Ring Pull-ups
Thruster, 21 reps 45/30kg
21 Ring Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
WOD
In 10 minutes following the rep scheme below:
Thruster, 3 reps 45/30kg
3 Ring Pull-ups
Thruster, 6 reps 45/30kg
6 Ring Pull-ups
Thruster, 9 reps 45/30kg
9 Chest to bar Pull-ups
Thruster, 12 reps 45/30kg
12 Ring Pull-ups
Thruster, 15 reps 45kg/30kg
15 Ring Pull-ups
Thruster, 18 reps 45/30kg
18 Ring Pull-ups
Thruster, 21 reps 45/30kg
21 Ring Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Thursday, February 05, 2015
Wednesday, February 04, 2015
Thursday 5th February 2015
Strength
Shoulder Press
3 Rounds for time:
400m run,
21 Box Jumps,
12 Ground to over head
Shoulder Press
3 Rounds for time:
400m run,
21 Box Jumps,
12 Ground to over head
Tuesday, February 03, 2015
Wednesday 4th February 2015
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories
Monday, February 02, 2015
Sunday, February 01, 2015
Monday 2nd February 2015
14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Saturday 31st January 2015
Beach WOD
21 Kettlebell swings
Sprint 40 m on sand
15 Kettlebell swings
Sprint 40m on sand
9 Kettlebell swings
Sprint 40m on sand
21 Kettlebell swings
Sprint 40 m on sand
15 Kettlebell swings
Sprint 40m on sand
9 Kettlebell swings
Sprint 40m on sand
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