Recovery Day
Goat Practice ( pick two gymnastic movements you need to improve and work on those)
Odd Object Conditioning
2 RFT:
100m Sled
200m KB Farmers Carry, 1.5/1 pood
Wednesday, September 30, 2015
Tuesday, September 29, 2015
Wednesday 30th September 2015
Strength
EMOMx10: 2 Back Squat Across
Gymnastics Pushing
Hanstand Pushups Strict and Drills for strict
WOD
3 Rounds for time:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14lbs
Rest 2 minutes
EMOMx10: 2 Back Squat Across
Gymnastics Pushing
Hanstand Pushups Strict and Drills for strict
WOD
3 Rounds for time:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14lbs
Rest 2 minutes
Monday, September 28, 2015
Tuesday 29th September 2015
Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better.
Run
EMOMx24:
Odd: 200m
Even: Rest
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better.
Run
EMOMx24:
Odd: 200m
Even: Rest
Sunday, September 27, 2015
Monday 28th September 2015
2. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%
1. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 62.5/42.5kg
Ring Dips
3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%
1. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 62.5/42.5kg
Ring Dips
3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.
Saturday 26th September 2015
“Kettlebells for Kids”
AMRAP 9 of:
9 KBS, 24/16kg
9 Burpees
9 KBS, 24/16kg
9 Box Jumps, 24/20
AMRAP 9 of:
9 KBS, 24/16kg
9 Burpees
9 KBS, 24/16kg
9 Box Jumps, 24/20
Thursday, September 24, 2015
Friday 25th September 2015
Heavy 2-rep Front Squat
Back Squat 3 x 10
Pausing Clean Pull
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds
Back Squat 3 x 10
Pausing Clean Pull
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds
Wednesday, September 23, 2015
Thursday 24th September 2015
Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9?.
Record meters for each interval.
Gymnastics
5 sets Max Muscle ups in 30 seconds
5 sets of Max Rep Ring Muscle ups in :30 sec , rest as needed between sets
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9?.
Record meters for each interval.
Gymnastics
5 sets Max Muscle ups in 30 seconds
5 sets of Max Rep Ring Muscle ups in :30 sec , rest as needed between sets
Tuesday, September 22, 2015
Wednesday 23rd September 2015
Strength
5×5 Front Squat
Gymnastics
Ring Muscle ups
AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups
5×5 Front Squat
Gymnastics
Ring Muscle ups
AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups
Monday, September 21, 2015
Tuesday 22nd September 2015
Strength
4×10 Back Squat, climbing
WOD
Black And Blue
“Black and Blue”
5RFT:
10 Power Cleans, 60/42.5kg
10 Burpees
Finisher Rowing
4×10 Back Squat, climbing
WOD
Black And Blue
“Black and Blue”
5RFT:
10 Power Cleans, 60/42.5kg
10 Burpees
Finisher Rowing
Sunday, September 20, 2015
Monday 21st September 2015
Strength /Technique
Snatch Balance & Snatch
WOD
“2015 Games Couplet”
15-10-6 reps for time of:
Thrusters 70/52.5kg
Bar muscle-ups
Gymnastics skills Toes to Bar
Snatch Balance & Snatch
WOD
“2015 Games Couplet”
15-10-6 reps for time of:
Thrusters 70/52.5kg
Bar muscle-ups
Gymnastics skills Toes to Bar
Saturday 19th September 2015
Whole life Challenge Initial Workout
AMRAP in 11min
select from Run 400, 800 or 1200m
Or swim 100, 200, or 300m
then
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
AMRAP in 11min
select from Run 400, 800 or 1200m
Or swim 100, 200, or 300m
then
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
Friday 18th September 2015
Crossfit Total
1 Rep Max of:
Squat
Press
Deadlift
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM).
1 Rep Max of:
Squat
Press
Deadlift
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM).
Monday, September 14, 2015
Wednesday 16th September 2015
Whole life Challenge Initial Workout
AMRAP in 11min
Run (select from ) 400, 800 or 1200m
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
AMRAP in 11min
Run (select from ) 400, 800 or 1200m
30 Squats
30 Sit-ups
30 Fancy planks
40 lunges
40 Bicycles
40 Push-ups
50 Jumps Squats
50 Flutter kicks
50 Mountain climbers
100 Burpees
Sunday, September 13, 2015
Monday 14th September 2015
For time:
100 double-unders
50-calorie row
25 step-ups with 20kg dumbbells to 24-inch box
Next Whole Life Challenge Kicks off on Saturday , Make sure you sign up for our team via http://www.whole.lc/wlcfall15/pt/cfnq
Friday, September 11, 2015
Saturday 12th August 2015
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Thursday, September 10, 2015
Wednesday, September 09, 2015
Thursday 10th September 2015
For time:
21-15-9
Power Cleans 62.5/42.5kg
Front Rack Lunge 62.5/42.5kg
Push Jerks 62.5/42.5 kg
21-15-9
Power Cleans 62.5/42.5kg
Front Rack Lunge 62.5/42.5kg
Push Jerks 62.5/42.5 kg
Tuesday, September 08, 2015
Wednesday 9th September 2015
Strength
Shoulder Press
WOD
For time:
30 Bar over Burpees
30 Thrusters
30 Cal Row
Shoulder Press
WOD
For time:
30 Bar over Burpees
30 Thrusters
30 Cal Row
Monday, September 07, 2015
Sunday, September 06, 2015
WHOLE LIFE CHALLENGE Q& A NIGHT
Whole Life Challenge Q&A night
September 9th 6:45pm @ 7/197 Ingham Road, West End
Come join us , ask questions, and get prepared for the challenge kicking of 19th September 2015
Sign up for the challenge here http://www.whole.lc/wlcfall15/pt/cfnq
September 9th 6:45pm @ 7/197 Ingham Road, West End
Come join us , ask questions, and get prepared for the challenge kicking of 19th September 2015
Sign up for the challenge here http://www.whole.lc/wlcfall15/pt/cfnq
Friday, September 04, 2015
Thursday, September 03, 2015
Friday 4th September 2015
Helen
3 rounds for time
400 meter run
1.5 pood/ 1 pood Kettlebell swing x 21
Pull-ups 12 reps
OR
Jackie
For Time:
1000 meter row
Thruster 20kg (50 reps)
Pull-ups (30 reps)
3 rounds for time
400 meter run
1.5 pood/ 1 pood Kettlebell swing x 21
Pull-ups 12 reps
OR
Jackie
For Time:
1000 meter row
Thruster 20kg (50 reps)
Pull-ups (30 reps)
Wednesday, September 02, 2015
Thursday 3rd September 2015
Strength
Bench Press
WOD
Three Rounds for time
Run 400m
15 box Jumps 24/20inch
9 Power Snatch 60/42.5kg
Bench Press
WOD
Three Rounds for time
Run 400m
15 box Jumps 24/20inch
9 Power Snatch 60/42.5kg
Tuesday, September 01, 2015
Wednesday 2nd September 2015
Strength
Deadlifts week 2
Skill practice= Pistols
For Time:
50 Strict Pullups
100 Hand release Pushups
Remember September Pushup challenge started , yesterday, if you missed out, you can use todays to make up for it
Deadlifts week 2
Skill practice= Pistols
For Time:
50 Strict Pullups
100 Hand release Pushups
Remember September Pushup challenge started , yesterday, if you missed out, you can use todays to make up for it
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