Wendler Bench Press for those with 1RM or
3 x 5 for those without 1RM
4 Rounds for time:
400m Run
500m Row
Thursday, September 29, 2016
Wednesday, September 28, 2016
Thursday 29th September 2016
Wendler Deadlifts for those with 1RM
Or 3 x 5 for people without 1RM
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches, 35/25kg
Or 3 x 5 for people without 1RM
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches, 35/25kg
Tuesday, September 27, 2016
Wednesday 28th September 2016
EMOM x 10 min
Hang Power snatch
Power snatch
Over head Squat
Increase weight from last week
Complete as many rounds and repetitions as possible in 14 minutes of:
Run 400m
15 thrusters
15 Pull-ups
Hang Power snatch
Power snatch
Over head Squat
Increase weight from last week
Complete as many rounds and repetitions as possible in 14 minutes of:
Run 400m
15 thrusters
15 Pull-ups
Monday, September 26, 2016
Tuesday 27th September 2016
Back Squats
3 x 5 for people without 1RM
Or
Wendler Week 3
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 85/60
55 wall-ball shots 20/14lbs
55-calorie row
55 push presses 42.5/30kg
3 x 5 for people without 1RM
Or
Wendler Week 3
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 85/60
55 wall-ball shots 20/14lbs
55-calorie row
55 push presses 42.5/30kg
Sunday, September 25, 2016
Saturday 24th September 2016
"Fight Gone Bad "
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 35/25 (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25 (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, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 35/25 (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25 (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 22, 2016
Friday 23rd September 2016
Wendler Bench Press for those with 1RM or
3 x 5 for those without
Hang power clean
1-1-1-1-1-1-1 reps
3 x 5 for those without
Hang power clean
1-1-1-1-1-1-1 reps
Wednesday, September 21, 2016
Thursday 22nd September 2016
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people
WOD
5 minutes of rowing ( cal)
5 minutes of Walking Lunges
There is no rest between exercises.
Post calories rowed and reps completed to comments,
Or 3 x 5 for new people
WOD
5 minutes of rowing ( cal)
5 minutes of Walking Lunges
There is no rest between exercises.
Post calories rowed and reps completed to comments,
Tuesday, September 20, 2016
Wednesday 21st September 2016
EMOM x 10 min
Hang Power snatch
Power snatch
Over head Squat
Increase weight from last week
For time:
100 double-unders
25 toes-to-bars
25 deadlifts 100/70kg
50 box jump overs 24/20”
Hang Power snatch
Power snatch
Over head Squat
Increase weight from last week
For time:
100 double-unders
25 toes-to-bars
25 deadlifts 100/70kg
50 box jump overs 24/20”
Monday, September 19, 2016
Tuesday 20th September 2016
Back Squats
3 x 5 for people without 1RM
Or
Wendler Week 2
3 rounds for time of:
20 dumbbell snatches, right arm
21 Pull-ups
20 dumbbell snatches, left arm
21 Pull-ups
Post time to comments.
3 x 5 for people without 1RM
Or
Wendler Week 2
3 rounds for time of:
20 dumbbell snatches, right arm
21 Pull-ups
20 dumbbell snatches, left arm
21 Pull-ups
Post time to comments.
Sunday, September 18, 2016
Friday 16th September 2016
Wendler Bench Press for those with 1RM or
3 x 5 for new people
Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Thursday 15th September
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people
3 Rounds for time:
21 Kettlebell swings 24/16 kg
Run 400m
Or 3 x 5 for new people
3 Rounds for time:
21 Kettlebell swings 24/16 kg
Run 400m
Tuesday, September 13, 2016
Wednesday 14th September 2016
EMOM x 10 min
Hang Power snatch
Power Power snatch
Over head Squat
With a running clock...
Total time 24min
AMRAP 4:
21 Cal Row
21 Deadlift (42.5/30kg)
21 Air Squats
Rest 4:00
AMRAP 4min:
15 Cal Row
15 Front Squats (42.5/30kg )
15 Pushups
Rest 4:00
AMRAP 4:
9 Cal Row
9 Thrusters (42.5/30kg)
9 Toes to bar
Hang Power snatch
Power Power snatch
Over head Squat
With a running clock...
Total time 24min
AMRAP 4:
21 Cal Row
21 Deadlift (42.5/30kg)
21 Air Squats
Rest 4:00
AMRAP 4min:
15 Cal Row
15 Front Squats (42.5/30kg )
15 Pushups
Rest 4:00
AMRAP 4:
9 Cal Row
9 Thrusters (42.5/30kg)
9 Toes to bar
Monday, September 12, 2016
Tuesday 13th September 2016
Back Squats
either 3 x 5 for those without a 1RM
or Wendler program for those that do
"Annie"
For Time
50-40-30-20-10
Double unders
Situps
either 3 x 5 for those without a 1RM
or Wendler program for those that do
"Annie"
For Time
50-40-30-20-10
Double unders
Situps
Sunday, September 11, 2016
Thursday, September 08, 2016
Friday 9th September 2016
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Wednesday, September 07, 2016
Thursday 8th September 2016
Complete as many rounds as possible in 10 minutes of:
10 power snatches, 42.5/30kg
10 burpees
Post rounds completed to comments.
10 power snatches, 42.5/30kg
10 burpees
Post rounds completed to comments.
Tuesday, September 06, 2016
Wednesday 7th September 2016
3 rounds for time:
Run 400 meters with a 20/14-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20/14-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Monday, September 05, 2016
Tuesday 6th September 2016
For Time:
400 Meter Run
21 Thrusters, 42.5/30kg
800 Meter Run
21 Thrusters, 42.5/30kg
400 Meter Run
400 Meter Run
21 Thrusters, 42.5/30kg
800 Meter Run
21 Thrusters, 42.5/30kg
400 Meter Run
Sunday, September 04, 2016
Monday 5th September 2016
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Thursday 1st September 2015
For time:
2,000 Row
200 Double unders
200m Walking Lunges
Compare to 15th December 2015
2,000 Row
200 Double unders
200m Walking Lunges
Compare to 15th December 2015
Wednesday 31st August 2016
EMOMx10:
2 x Hang Power Clean
Power Clean
Split Jerk
Increase on last weeks load
3 rounds
400m run
20 KB swings 32/24kg
20 Pullups
Post rounds completed to comments.
2 x Hang Power Clean
Power Clean
Split Jerk
Increase on last weeks load
3 rounds
400m run
20 KB swings 32/24kg
20 Pullups
Post rounds completed to comments.
Tuesday 30th August 2016
7 rounds for time of:
5 power snatch 50/35kg
10 walking lunges
Post time to comments.
5 power snatch 50/35kg
10 walking lunges
Post time to comments.
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