Wednesday, June 29, 2016

Friday 1st July 2016

EMOM 10 min
Clean and Jerk


21-15-9
Deadlifts 100/70
overhead squats 61/42.5kg

Thursday 30th June 2016

Front Squats
3 x 5

4 RFT:
800m Run
12m DB Walking Lunge, 25/15kg

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

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.

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.

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

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.

Saturday, June 18, 2016

Thursday, June 16, 2016

Friday 17th June 2016

EMOM 10 min
Clean and Jerk


3 x 500 row.
Rest as needed between efforts

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.

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

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.

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.

Sunday 12th June 2016

REST DAY

Saturday 11th June 2016

"Tabata You gotta be kidding me"
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:

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

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

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


Sunday 5th June 2016

Rest Day

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

Friday June 3rd 2016

Snatch 1-1-1
Clean & Jerk 1-1-1

Find current 1RM for each

For time:
50 Strict Pullups

Thursday 2nd June 2016

Front Squats
3 x 5

For Time:
Row 1K
21-15-9:
KBS, 32/24kg
OHS, 52.5/35kg