Thursday, September 29, 2016

Friday 30th September 2016

Wendler Bench Press for those with 1RM or
3 x 5 for those without 1RM


4 Rounds for time:
400m Run
500m Row

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

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

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


Sunday, September 25, 2016

Monday 26th September 2016

Skill = Rope climbs

WOD
For Time
30 muscle ups

Sunday 25th September 2016

REST DAY

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.

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

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,

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”


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.


Sunday, September 18, 2016

Monday 19th September 2016

4 rounds, each for time on the 7min:
800-meter run

Sunday 18th September 2016

Rest Day

Saturday 17th September 2016

Whole Life Challenge Initial workout

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

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

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

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.

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.

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

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

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

Sunday 4th September 2016

REST DAY

Saturday 3rd September 2016

BOX Closed today due to NQ Open III

Friday 2nd September 2016

Bench Press
1-1-1-1-1-1-1 rising

Work up to 1RM for last rep

Thursday 1st September 2015

For time:
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.

Tuesday 30th August 2016

7 rounds for time of:
5 power snatch 50/35kg
10 walking lunges

Post time to comments.