EMOM 10 min
Clean and Jerk
21-15-9
Deadlifts 100/70
overhead squats 61/42.5kg
Wednesday, June 29, 2016
Tuesday, June 28, 2016
Wednesday 29th June 2016
3 rounds for time of:
50 double-unders
15 dumbbell squat cleans, 20/15kg
15 burpees
50 double-unders
Rest 2 minutes
50 double-unders
15 dumbbell squat cleans, 20/15kg
15 burpees
50 double-unders
Rest 2 minutes
Monday, June 27, 2016
Tuesday 28th June 2016
Back Squat
3 x 5
Increase on last weeks weight by 2.5-5kg
4 rounds for time of:
20 sumo deadlift high pulls, 61/42.5kg
30 GHD sit-ups
Post time to comments.
3 x 5
Increase on last weeks weight by 2.5-5kg
4 rounds for time of:
20 sumo deadlift high pulls, 61/42.5kg
30 GHD sit-ups
Post time to comments.
Monday 27th June 2016
Squat Snatch EMOM 10 min
For time:
Run 400m
Rest 2min
Run 800m
Rest 4 min
Run 400m
For time:
Run 400m
Rest 2min
Run 800m
Rest 4 min
Run 400m
Thursday, June 23, 2016
Friday 24th June 2016
EMOM 10 min
Clean and Jerk
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Clean and Jerk
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Thursday 23rd June 2016
Front Squats
3 x 5
Increase weight from last week by 1-5 kg.
For time:
200 double-unders
100. dumbbell squat snatches,30/20kg
200 double-unders
Post time to comments.
3 x 5
Increase weight from last week by 1-5 kg.
For time:
200 double-unders
100. dumbbell squat snatches,30/20kg
200 double-unders
Post time to comments.
Wednesday 22nd June 2016
2min double unders
Rest 2 min
2 min Double unders
Record score for each 2min
21-15-9
Power Cleans, 61/42.5kg
Ring Dips
400m Run
Monday, June 20, 2016
Tuesday 21th June 2016
Back Squat
3 x 5
Increase on last weeks weight by 2.5-5kg
4 rounds
Row 500m or Run 400m
50 squats
3 x 5
Increase on last weeks weight by 2.5-5kg
4 rounds
Row 500m or Run 400m
50 squats
Sunday, June 19, 2016
Monday 20th June 2016
Squat Snatch EMOM 10 min
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post loads to comments.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post loads to comments.
Saturday, June 18, 2016
Saturday 18th June 2016
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball
Post time to comments.
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball
Post time to comments.
Thursday, June 16, 2016
Wednesday, June 15, 2016
Thursday 16th June 2016
Front Squats
3 x 5
Increase weight from last week
For time:
Hang squat cleans 52.5/35kg
Chest-to-bar pull-ups
Post time to comments.
3 x 5
Increase weight from last week
For time:
Hang squat cleans 52.5/35kg
Chest-to-bar pull-ups
Post time to comments.
Tuesday, June 14, 2016
Wednesday 15th June 2016
Double unders drills
2min double unders
Rest 2 min
2 min Double unders
Record score for each 2min
4 rounds for time:
400m Run
30 Situps
20 one-legged squats, alternating
10 power cleans, 61/42.5kg
2min double unders
Rest 2 min
2 min Double unders
Record score for each 2min
4 rounds for time:
400m Run
30 Situps
20 one-legged squats, alternating
10 power cleans, 61/42.5kg
Monday, June 13, 2016
Tuesday 13th June 2016
Back Squat
3 x 5
Increase on last weeks weight by 2.5-5kg
For Time:
AMRAP 20min
Teams of 2
25 Wall Balls, 20/14
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.
3 x 5
Increase on last weeks weight by 2.5-5kg
For Time:
AMRAP 20min
Teams of 2
25 Wall Balls, 20/14
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.
Sunday, June 12, 2016
Monday 13th June 2016
Snatch EMOM 10 min
21-15-9 reps for time of:
Handstand push-ups
Bar muscle-ups
Post time to comments.
21-15-9 reps for time of:
Handstand push-ups
Bar muscle-ups
Post time to comments.
Saturday 11th June 2016
"Tabata You gotta be kidding me"
Wallballs
Pullups
Squats
Sumo Deadlifts high pull
Score is total reps
Wallballs
Pullups
Squats
Sumo Deadlifts high pull
Score is total reps
Thursday, June 09, 2016
Wednesday, June 08, 2016
Thursday 9th June 2016
Front Squats
3 x 5
Increase weight from last week
AMRAP in 9 min
9 Toes to bar
7 Handstand Pushups
50 m Sprint
Finisher
10 min of strict pullup
or 50 strict pullups for time:
3 x 5
Increase weight from last week
AMRAP in 9 min
9 Toes to bar
7 Handstand Pushups
50 m Sprint
Finisher
10 min of strict pullup
or 50 strict pullups for time:
Tuesday, June 07, 2016
Wednesday 8th June 2016
Double unders drills
2min double unders
Rest 2 min
2 min Double unders
Record score for each 2min
5 Rounds
500m Row
5 Burpees
10 Front Squats
2min double unders
Rest 2 min
2 min Double unders
Record score for each 2min
5 Rounds
500m Row
5 Burpees
10 Front Squats
Monday, June 06, 2016
Tuesday 7th June 2016
Strength
Muscle up or Pullup EMOM
For time
50 Step DB Overhead walking Lunge
100 Situps
100 Hips extensions
50 Steps Overhead walking lunge
Muscle up or Pullup EMOM
For time
50 Step DB Overhead walking Lunge
100 Situps
100 Hips extensions
50 Steps Overhead walking lunge
Sunday, June 05, 2016
Monday 6th June 2016
Squat Snatch EMOM 10 min
Back Squats 3 x 5 Reps at 75% of 1RM
For time:
Run 2.4km
Back Squats 3 x 5 Reps at 75% of 1RM
For time:
Run 2.4km
Saturday June 4th 2016
Partner WOD
20 Min AMRAP
5 Synchronized Medball clean
10 Pullupsonlly ( one partner works at at time, other hangs)
15 Pushups (alternating)
Run 200m
20 Min AMRAP
5 Synchronized Medball clean
10 Pullupsonlly ( one partner works at at time, other hangs)
15 Pushups (alternating)
Run 200m
Friday June 3rd 2016
Snatch 1-1-1
Clean & Jerk 1-1-1
Find current 1RM for each
For time:
50 Strict Pullups
Clean & Jerk 1-1-1
Find current 1RM for each
For time:
50 Strict Pullups
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