20 min Row
for max meters
Sunday, August 28, 2016
Saturday 27th August 2016
3 Rounds for time:
Farmers Carry 60m 24/16kg
Sheild Carry 160m 20/15kg
Overhead Carry 20m 20/15m
Farmers Carry 60m 24/16kg
Sheild Carry 160m 20/15kg
Overhead Carry 20m 20/15m
Thursday, August 25, 2016
Friday 26th August 2016
“Angie”
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Work through as written
Post time to comments.
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Work through as written
Post time to comments.
Wednesday, August 24, 2016
Thursday 25th August 2016
Push Jerk
3 x 5
SQT
3 Rounds
10 Ground to overhead 42.5/30kg
Shuttle sprint 60m
15 x 4 ( up an back twice)
3 x 5
SQT
3 Rounds
10 Ground to overhead 42.5/30kg
Shuttle sprint 60m
15 x 4 ( up an back twice)
Tuesday, August 23, 2016
Wednesdays 24th August 2016
EMOMx10:
2 x Hang Power Clean
Power Clean
Jerk
Increase on last weeks load Row 1000m
50 Burpees
50 Box Jumps
50 Wall Ball Shots
Run 800m
Partition Burpees. Box Jumps and wall ball shots as needed
Post rounds completed to comments.
2 x Hang Power Clean
Power Clean
Jerk
Increase on last weeks load Row 1000m
50 Burpees
50 Box Jumps
50 Wall Ball Shots
Run 800m
Partition Burpees. Box Jumps and wall ball shots as needed
Post rounds completed to comments.
Monday, August 22, 2016
Tuesday 23rd August 2016
Snatch Balance
5 sets x 2 reps
Can be from racks or jerk blocks
For time:
21 Toes to bar
Run 800m
15 Toes to bar
Run 400m
9 Toes to bar
Run 200m
5 sets x 2 reps
Can be from racks or jerk blocks
For time:
21 Toes to bar
Run 800m
15 Toes to bar
Run 400m
9 Toes to bar
Run 200m
Sunday, August 21, 2016
Thursday, August 18, 2016
Wednesday, August 17, 2016
Thursday 18th August 2016
Push Jerk
3 x 5
5 rounds for time of:
10 clean and jerk, 70/50kg
1 legless rope climb
Post time to comments.
3 x 5
5 rounds for time of:
10 clean and jerk, 70/50kg
1 legless rope climb
Post time to comments.
Tuesday, August 16, 2016
Wednesday 17th August 2016
EMOMx10:
2 x Hang Power Clean, Power Clean , Jerk
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
12 kettlebell swings, 32/24kg
200m run
2 x Hang Power Clean, Power Clean , Jerk
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
12 kettlebell swings, 32/24kg
200m run
Tuesday 16th August 2016
Snatch Balance
5 x 2 reps
5 rounds for reps of:
1 minute of 35kg/25kg muscle snatches
1 minute of 35/25kg. overhead squats
1 Min Max cal on rower
Rest 1 minute
5 x 2 reps
5 rounds for reps of:
1 minute of 35kg/25kg muscle snatches
1 minute of 35/25kg. overhead squats
1 Min Max cal on rower
Rest 1 minute
Saturday 13th August 2016
Box closed today as we will be competing at the Allstar Affiliate series (Townsville Event)
Thursday, August 11, 2016
Wednesday, August 10, 2016
Thursday 11th August 2016
Push Jerk
3 x 5
For time:
Run 400 meters
50 push-ups
50-meter bear crawl
Run 400 meters
50 –meter bear crawl
50 Body Rows
Run 400 meters
3 x 5
For time:
Run 400 meters
50 push-ups
50-meter bear crawl
Run 400 meters
50 –meter bear crawl
50 Body Rows
Run 400 meters
Tuesday, August 09, 2016
Wednesday 10th August 2016
EMOMx10: 3 Power Snatch + 3 OHS,
RXD= 42.5/30kg
Increase on last weeks weight if you made all 10 sets.
If you are at RXD, add an extra Snatch
For time:
21 deadlifts 90/55kg
21 Burpee Box Jumps
21 Cal Row
Rest 4 min
18 Deadlifts 90/55kg
18 Burpee Box Jumps
18 Cal Row
Monday, August 08, 2016
Tuesday 9th August 2016
Strength Endurance
Thrusters
2 x 20 reps as fast as possible
Rest as needed between sets
AMRAP in 9 min
15 Clean & Jerk 50/30kg
20 Toes to bar
15 Clean & Jerk 60/35kg
20 Toes to bar
AMRAP Clean & Jerk 70/45kg
Thrusters
2 x 20 reps as fast as possible
Rest as needed between sets
AMRAP in 9 min
15 Clean & Jerk 50/30kg
20 Toes to bar
15 Clean & Jerk 60/35kg
20 Toes to bar
AMRAP Clean & Jerk 70/45kg
Sunday, August 07, 2016
Monday 8th August 2016
5 Five rounds
2-minute rounds of:
15-ft. rope climb, 3 ascents
Row for calories
Rest 3 minutes between rounds.
Post calories rowed each round to comments.
2-minute rounds of:
15-ft. rope climb, 3 ascents
Row for calories
Rest 3 minutes between rounds.
Post calories rowed each round to comments.
Thursday, August 04, 2016
Friday 5th August 2016
AMRAP in 20 min
5 Ring Dips
10 One legged Squats (alternating)
15 Back Extensions
5 Ring Dips
10 One legged Squats (alternating)
15 Back Extensions
Wednesday, August 03, 2016
Tuesday, August 02, 2016
Wednesday 3rd August 2016
EMOMx10: 3 Power Snatch + 3 OHS,
RXD= 42.5/30kg
Increas on last weeks weight if you made all 10 sets.
If you are at RXD, add an extra Snatch
For time:
8 deadlifts
40 Wallball shots 20/14lbs
50 double-unders (250 skips)
4 rope climbs
1000m row
4 rope climbs
50 double-unders ( 250 skips)
40 Wallball shots
8 deadlifts
Use 75% of 1RM for Deadlift
Monday, August 01, 2016
Tuesday 2nd August 2016
3 x 20 Thrusters ( unbroken)
Rest as needed between sets
For Time:
400m Run
60 Toes to bar
80 Pushups
100 Lunges (alternating , 50 each leg)
400m Run
You can partitions the toes to bar, pushups and Lunges as needed
Rest as needed between sets
For Time:
400m Run
60 Toes to bar
80 Pushups
100 Lunges (alternating , 50 each leg)
400m Run
You can partitions the toes to bar, pushups and Lunges as needed
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