WOD
20 Min AMRAP
3 rope climbs
10 Thrusters 50/35kg
15 Power cleans 50/35kg
20 cal Row
Monday, June 29, 2015
Tuesday 30 June 2015
Spend 20 min to build to heavy Single Deadlift
WOD
20 Min AMRAP
3 rope climbs
10 Thrusters 50/35kg
15 Power cleans 50/35kg
20 cal Row
WOD
20 Min AMRAP
3 rope climbs
10 Thrusters 50/35kg
15 Power cleans 50/35kg
20 cal Row
Monday 29th June 2015
Sumo Deadlift
8-8-8
Those yet to do the Whole Life challenge WOD will do it,
otherwise
AMRAP 11min
Row
500m
1000m or
1500m
then
30 Squat
30 GHD situps
30 Pullups
40 Toes to bar
40 GHD hip extensions
40 Ring Dips
50 Burpees
50 Chest to bar Bull ups
100 Muscle ups
Congratulations to the IronClad Powerlifter on their great effort in Cairns on the weekend
8-8-8
Those yet to do the Whole Life challenge WOD will do it,
otherwise
AMRAP 11min
Row
500m
1000m or
1500m
then
30 Squat
30 GHD situps
30 Pullups
40 Toes to bar
40 GHD hip extensions
40 Ring Dips
50 Burpees
50 Chest to bar Bull ups
100 Muscle ups
Congratulations to the IronClad Powerlifter on their great effort in Cairns on the weekend
Friday, June 26, 2015
Saturday 27th June 2015
11min AMRAP
Select a run distance
Run 400m, 800m, or 1200m
then
30 Squats
30 Situps
30 Fancy Planks
40 Lunges
40 Bicycles
40 Pushups
50 Squat Jumps
50 Flutter kick
50 MOuntain Climbers
100 Burpees
NOTE: those that did this WOD 8 weeks ago will be doing the same distance as back then
Select a run distance
Run 400m, 800m, or 1200m
then
30 Squats
30 Situps
30 Fancy Planks
40 Lunges
40 Bicycles
40 Pushups
50 Squat Jumps
50 Flutter kick
50 MOuntain Climbers
100 Burpees
NOTE: those that did this WOD 8 weeks ago will be doing the same distance as back then
Thursday, June 25, 2015
Friday 26th June 2015
Strength
3-5 Complexes of:
5 Push Presses
5 Front Squat
5 Thrusters
Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.
"Grace"
30 Clean and Jerks 61kg/42.5kg
3-5 Complexes of:
5 Push Presses
5 Front Squat
5 Thrusters
Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.
"Grace"
30 Clean and Jerks 61kg/42.5kg
Wednesday, June 24, 2015
Thursday 25th June 2015
Skill Work
Push Press + Push Jerk + Split Jerk
3 Rounds for time:
500m Row or 400m Run
10 Dead Lifts, 100/70kg
10 Burpee Box Jump , 24/20
Push Press + Push Jerk + Split Jerk
3 Rounds for time:
500m Row or 400m Run
10 Dead Lifts, 100/70kg
10 Burpee Box Jump , 24/20
Saturday 27th June 2015
11min AMRAP
Select a run distance
Run 400m, 800m, or 1200m
then
30 Squats
30 Situps
30 Fancy Planks
40 Lunges
40 Bicycles
40 Pushups
50 Squat Jumps
50 Flutter kick
50 MOuntain Climbers
100 Burpees
NOTE: those that did this WOD 8 weeks ago will be doing the same distance as back then
Tuesday, June 23, 2015
Wednesday 24th June 2015
15 min to find Heavy single Thruster
Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20/14lb ball
Monday, June 22, 2015
Sunday, June 21, 2015
Monday 22nd June 2015
Task Priority FGB
3 RFT:
20 Wall Balls, 20/14lbs
20 SDHP, 35/25kg
20 Box Jumps, 20"
20 Push Press, 35/25kg
20/15 Cal Row
1 minute rest between rounds
3 RFT:
20 Wall Balls, 20/14lbs
20 SDHP, 35/25kg
20 Box Jumps, 20"
20 Push Press, 35/25kg
20/15 Cal Row
1 minute rest between rounds
Saturday, June 20, 2015
Saturday 20th June 2015
20 min increasing ladder
Box Jump
Pushups
Burpee
Wall ball
Situps
100m death race ( 20kg/10kg)
Box Jump
Pushups
Burpee
Wall ball
Situps
100m death race ( 20kg/10kg)
Thursday, June 18, 2015
Friday 19th June 2015
Build to Heavy Single
Back Squat “Nancy”
5 Rounds for time:
Run 400m
15 OH Squats 42.5/30kg
`
Wednesday, June 17, 2015
Thursday 18th June 2015
Deadlifts 5-5-5
For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips
For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips
Tuesday, June 16, 2015
Wednesday 17th June 2015
Snatch Balance practice,
Plus Build to HS overhead Squat
3 rounds
21 Thrusters
15 Box Jumps
9 Toes to Bar
Run 200m
Monday, June 15, 2015
Tuesday 16th June 2015
EMOM for 10
2 x Clean and Jerk
WOD
3 rounds
60 sec handstand hold
25 Pushups
25 Situps
2 rope climbs
Run 200m
2 x Clean and Jerk
WOD
3 rounds
60 sec handstand hold
25 Pushups
25 Situps
2 rope climbs
Run 200m
Sunday, June 14, 2015
Saturday 13th June 2015
Team "BaseLine"
In teams of 3
Row 500m
40 Squats
30 Situps
20 Pushups
10 Pullups
Each team member must complete the WOD in order, only one rower per team . Time is call once all team Members complete the WOD.
In teams of 3
Row 500m
40 Squats
30 Situps
20 Pushups
10 Pullups
Each team member must complete the WOD in order, only one rower per team . Time is call once all team Members complete the WOD.
Thursday, June 11, 2015
Friday 12th June 2015
Deadlifts 5-5-5
"White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20/10kg plate held overhead
Run 400 meters
Wednesday, June 10, 2015
Tuesday, June 09, 2015
Monday, June 08, 2015
Tuesday 9th June 2015
EMOM Snatch
8min snatch + hang Snatch
AMRAP in 14min
10 Push press
10 Pistols
30 Double unders
8min snatch + hang Snatch
AMRAP in 14min
10 Push press
10 Pistols
30 Double unders
Sunday, June 07, 2015
Thursday, June 04, 2015
Friday 5th June 2015
Build to a heavy triple for
Push Press
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times to comments.
Push Press
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times to comments.
Wednesday, June 03, 2015
Thursday 4th June 2015
Deadlifts
5-5-5
WOD
For time:
21Thrusters 42.5/30kg
21Box Jumps
63 Double unders
15 Thrusters
15 Box Jumps
45 Double unders
9 Thrusters
9 Box Jumps
27 Double unders
Tuesday, June 02, 2015
Monday, June 01, 2015
Tuesday 2nd June 2015
Skills
Handstand Pushups
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments
Handstand Pushups
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments
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