Reminder today's only WOD is at 5:30am
1. Snatch Balance
3-2-1-1-1, Climbing
2. Conditioning
AMRAP 10:
10 TTB
15 Wall Balls
Wednesday, December 30, 2015
Tuesday, December 29, 2015
Wednesday 30th December 2015
Conditioning
21-18-15-12-9-6-3
Front squat, 70/47.5kg – no Rack
C2B Pull up
. Gymnastics
Handstand Pushup practice, skills and progressions
21-18-15-12-9-6-3
Front squat, 70/47.5kg – no Rack
C2B Pull up
. Gymnastics
Handstand Pushup practice, skills and progressions
Monday, December 28, 2015
Tuesday 29th December 2015
A 2×4 Sumo Deadlift
B. 2×8 Front Squats
2. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 82.5/61kg
50 Double Unders
B. 2×8 Front Squats
2. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 82.5/61kg
50 Double Unders
Sunday, December 27, 2015
Monday 28th December 2015
Only 1 class today at 9am
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees
Midline Accessory Work
4 Supersets of:
12 Weighted Bridges
15 Weighted Sit ups
4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees
Midline Accessory Work
4 Supersets of:
12 Weighted Bridges
15 Weighted Sit ups
Thursday, December 24, 2015
Wednesday, December 23, 2015
Thursday 24th December 2015
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post time and load to comments.
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post time and load to comments.
Tuesday, December 22, 2015
Wednesday 23rd December 2015
1. Snatch
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground
2. Barbell Conditioning
EMOMx7: 3 Squat Snatches
3. Conditioning
EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground
2. Barbell Conditioning
EMOMx7: 3 Squat Snatches
3. Conditioning
EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats
Monday, December 21, 2015
Tuesday 22nd December 2015
1. Conditioning
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 75kg/52.5kg – no rack
10 Burpees
2. Gymnastics Conditioning
3×20-30 unbroken C2B Pull ups, minimal rest between sets.
3. Rowing
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 75kg/52.5kg – no rack
10 Burpees
2. Gymnastics Conditioning
3×20-30 unbroken C2B Pull ups, minimal rest between sets.
3. Rowing
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time
Sunday, December 20, 2015
Monday 21st December 2015
2. Snatch
Work up to a 1-rep heavy from the hang
3. Squat
2×10 Back Squats
1. Conditioning
15-12-9-6:
Power Clean (70/47.5kg)
TTB
Push Jerk (70/47.5kg)
Box Jumps (24″/20″)
Work up to a 1-rep heavy from the hang
3. Squat
2×10 Back Squats
1. Conditioning
15-12-9-6:
Power Clean (70/47.5kg)
TTB
Push Jerk (70/47.5kg)
Box Jumps (24″/20″)
Saturday, December 19, 2015
Friday, December 18, 2015
Saturday 19th December 2015
“Lumberjack 20”
20 Deadlifts 275/185
Run 400m
20 KB swings, 2/1.5-pood
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24/20″
Run 400m
20 DB Squat Cleans, 45/30 each
Run 400m
20 Deadlifts 275/185
Run 400m
20 KB swings, 2/1.5-pood
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24/20″
Run 400m
20 DB Squat Cleans, 45/30 each
Run 400m
Thursday, December 17, 2015
Friday 18th December 2015
1. Conditioning
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 100/70kg
2. Squat
Work up to 1RM Back Squat
3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 100/70kg
2. Squat
Work up to 1RM Back Squat
3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.
Wednesday, December 16, 2015
Tuesday, December 15, 2015
Wednesday 16th December 2015
1. Snatch
A. Work up to a heavy Snatch
B. Work up to a a couple moderate weight Pausing OHS – you choose rep scheme, duration of pause and load.
2. Squat
Work up to a heavy set of 3 Front Squats
3. Conditioning
5 RFT:
12 Hang Power Snatch, 42.5/30kg
15 C2B Pull ups
A. Work up to a heavy Snatch
B. Work up to a a couple moderate weight Pausing OHS – you choose rep scheme, duration of pause and load.
2. Squat
Work up to a heavy set of 3 Front Squats
3. Conditioning
5 RFT:
12 Hang Power Snatch, 42.5/30kg
15 C2B Pull ups
Monday, December 14, 2015
Tuesday 15th December 2015
1. Conditioning
2,000 Row
200 Double unders
200m Walking Lunges
2. MidLine Conditioning
75 GHDSU
2,000 Row
200 Double unders
200m Walking Lunges
2. MidLine Conditioning
75 GHDSU
Sunday, December 13, 2015
Monday 14th December 2015
2. Clean and Jerk
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.
3. Squat
Back Squat
3×10
1. Conditioning:
7 RFT:
7 Power cleans, 42.5/30kg
7 Thrusters, 42.5/30kg
7 bar-facing burpees
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.
3. Squat
Back Squat
3×10
1. Conditioning:
7 RFT:
7 Power cleans, 42.5/30kg
7 Thrusters, 42.5/30kg
7 bar-facing burpees
Saturday, December 12, 2015
Friday, December 11, 2015
Saturday 12th December 2015
1. Conditioning
“Three Wise Men”
A. “Jeremy”
AMRAP 4:
5 Hang Squat Snatch, 61kg/42.5kg
10 Barbell Burpees
2 minute rest
B. “Ben”
AMRAP 4:
10 Power Clean,61kg/42.5kg
20 Pull-Ups
2 minute rest
C. “Beau”
AMRAP 4:
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14
“Three Wise Men”
A. “Jeremy”
AMRAP 4:
5 Hang Squat Snatch, 61kg/42.5kg
10 Barbell Burpees
2 minute rest
B. “Ben”
AMRAP 4:
10 Power Clean,61kg/42.5kg
20 Pull-Ups
2 minute rest
C. “Beau”
AMRAP 4:
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14
Friday 11th December 2015
2. Squat
EMOMx5: 2 Front Squat, across
1. Conditioning
“ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70/50#
100 Double Unders
20 1-arm alternating DB Snatches, 70/50#
100 Double Unders
10 1-arm alternating DB Snatches, 70/50#
100 Double Unders
EMOMx5: 2 Front Squat, across
1. Conditioning
“ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70/50#
100 Double Unders
20 1-arm alternating DB Snatches, 70/50#
100 Double Unders
10 1-arm alternating DB Snatches, 70/50#
100 Double Unders
Friday 18th December 2015
2. Squat
1RM Back Squat
1. Conditioning
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 100/70kg
3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.
1RM Back Squat
1. Conditioning
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 100/70kg
3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.
Tuesday, December 08, 2015
Wednesday 9th December 2015
1. Snatch
A. OHS, quickly work up to a heavy single
B. Snatch Balance, quickly work up to a heavy single
C. Hang Squat Snatch, quickly work up to a heavy single
2. Conditioning
For time:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
500m Row
5 Snatches, 155/105
5 Muscle ups
A. OHS, quickly work up to a heavy single
B. Snatch Balance, quickly work up to a heavy single
C. Hang Squat Snatch, quickly work up to a heavy single
2. Conditioning
For time:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
500m Row
5 Snatches, 155/105
5 Muscle ups
Monday, December 07, 2015
Tuesday 8th December 2015
1. Clean and Jerk
EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight
set up 2 bars and alternate every minute
2. Conditioning
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU
EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight
set up 2 bars and alternate every minute
2. Conditioning
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU
Sunday, December 06, 2015
Monday 7th December 2015
“Open Test”
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (65/45)
20 Jerks (145/100)
10 Power Snatch (65/45)
10 Muscle-Ups
2. Squats
work up to a heavy set of 5 Back Squats
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (65/45)
20 Jerks (145/100)
10 Power Snatch (65/45)
10 Muscle-Ups
2. Squats
work up to a heavy set of 5 Back Squats
Saturday, December 05, 2015
Friday, December 04, 2015
Saturday 5th December 2015
Todays WOD is at RIverway 7:30am start. Meet at the Top lagoon. Bring bathers for swimming
Thursday, December 03, 2015
Friday 4th December 2015
3 RFT:
7 Muscle ups
7 Squat Clean Thrusters, 75/50kg
2. Goat Work
EMOMx20:
Odd: 1-5 reps of a movement you need to work on.
Even: 1-5 reps of a movement you need to work on.
7 Muscle ups
7 Squat Clean Thrusters, 75/50kg
2. Goat Work
EMOMx20:
Odd: 1-5 reps of a movement you need to work on.
Even: 1-5 reps of a movement you need to work on.
Wednesday, December 02, 2015
Tuesday, December 01, 2015
Wednesday 2nd December 2015
1. Strength
Work up to a heavy 3-rep Push Press
Work up to a heavy 2-rep Push Jerk
Work up to a heavy 1-rep Split Jerk, if it feels good go for a PR
2. Strength
3 Rep Heavy Front Squat, if it feels good go for a PR
3. Conditioning
AMRAP 10:
5 TTB
10 Push ups
15 Squats
Work up to a heavy 3-rep Push Press
Work up to a heavy 2-rep Push Jerk
Work up to a heavy 1-rep Split Jerk, if it feels good go for a PR
2. Strength
3 Rep Heavy Front Squat, if it feels good go for a PR
3. Conditioning
AMRAP 10:
5 TTB
10 Push ups
15 Squats
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