Back Squats
3 x 5 for people without 1RM
Or
Wendler Deload week,
3 rounds for time of:
10 Toes to bar
10 power snatches, 50/35kg
10 Toes to bar
10 burpees
Post time to comments.
Monday, October 31, 2016
Sunday, October 30, 2016
Monday 31st October 2016
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
75 double-unders
Post rounds completed to comments.
Run 400 meters
75 double-unders
Post rounds completed to comments.
Saturday 29th October 2016
Partner workout
For time:
100 Squats
5 parralette skip thru
75 Squats
10 parraletteSkip through
50 Squats
15 parralette skip thru
25 Squats
20 parralette skip thru
For time:
100 Squats
5 parralette skip thru
75 Squats
10 parraletteSkip through
50 Squats
15 parralette skip thru
25 Squats
20 parralette skip thru
Thursday, October 27, 2016
Friday 28th October 2016
Bench Press Week 3
5 Rounds
Max reps in 3 minutes of:
3 Ring Dips
6 Lunges
9 Situps
Rest 1 minute between rounds
Compare to Monday 3rd August 2015
5 Rounds
Max reps in 3 minutes of:
3 Ring Dips
6 Lunges
9 Situps
Rest 1 minute between rounds
Compare to Monday 3rd August 2015
Wednesday, October 26, 2016
Thursday 27th October 2016
Wendler Week 3
Or 3 x 5 for new people
3 rounds for time of:
400 meters
25 Wall ball shots, 20/14#
Or 3 x 5 for new people
3 rounds for time of:
400 meters
25 Wall ball shots, 20/14#
Tuesday, October 25, 2016
Wednesday 26th October 2016
Every 2min for 5 rounds
1 Power clean
1 Hang Squat Clean
1 Push Jerk
For Time:
Run 400m
21 Thrusters 42.5/30kg
15 Pullups
9 Thrusters 50/35 kg
Run 400m
Use a single bar, and add weight at any time after the first set of thruster, but before the second set
1 Power clean
1 Hang Squat Clean
1 Push Jerk
For Time:
Run 400m
21 Thrusters 42.5/30kg
15 Pullups
9 Thrusters 50/35 kg
Run 400m
Use a single bar, and add weight at any time after the first set of thruster, but before the second set
Monday, October 24, 2016
Tuesday 25th October 2016
Back Squats
3 x 5 for people without 1RM
Or
Wendler week 3
Complete rounds for 20 min
5 Pullups
10 Pushups
15 Squats
20 pulls on the rower
Score is total calories rowed
Record total number of calories and total number of rounds
3 x 5 for people without 1RM
Or
Wendler week 3
Complete rounds for 20 min
5 Pullups
10 Pushups
15 Squats
20 pulls on the rower
Score is total calories rowed
Record total number of calories and total number of rounds
Sunday, October 23, 2016
Monday 24th October 2016
Work up to a heavy single shoulder press
10 Rounds for time:
7 SDHP 42.5/30kg
7 Front Squat 42.5/30kg
7 Push Jerks 42.5/30
10 Rounds for time:
7 SDHP 42.5/30kg
7 Front Squat 42.5/30kg
7 Push Jerks 42.5/30
Saturday 22nd October 2016
Partner WOD
Following the style of fight gone bad
3 rounds
Med Ball pass ( for reps)
Hussafel carry ( for lengths)
Slam ball ( for reps)
Weighted sit ups ( for reps)
Double unders ( for Reps)
1 min rest
Following the style of fight gone bad
3 rounds
Med Ball pass ( for reps)
Hussafel carry ( for lengths)
Slam ball ( for reps)
Weighted sit ups ( for reps)
Double unders ( for Reps)
1 min rest
Thursday, October 20, 2016
Friday 21st October 2016
Wendler Bench Press for those with 1RM or
3 x 5 for those without
Rower
20 min , for meters
3 x 5 for those without
Rower
20 min , for meters
Wednesday, October 19, 2016
Thursday 20th October 2016
Wendler Deadlifts week2 for those with 1RM
Or 3 x 5 for those without
Elizabeth
21-15-9
Cleans 61/42.5kg
Ring Dips
Compare to 3rd October 2014
Or 3 x 5 for those without
Elizabeth
21-15-9
Cleans 61/42.5kg
Ring Dips
Compare to 3rd October 2014
Tuesday, October 18, 2016
Wednesday 19th October 2016
Every 2min for 5 rounds
1 Power clean
1 Hang Squat Clean
1 Push Jerk
Start at 80% of your lowest number of these movements
Jackie
For Time:
1000 meter row
Thruster 20kg (50 reps)
Pull-ups (30 reps)
Compare to 4th September 2015
1 Power clean
1 Hang Squat Clean
1 Push Jerk
Start at 80% of your lowest number of these movements
Jackie
For Time:
1000 meter row
Thruster 20kg (50 reps)
Pull-ups (30 reps)
Compare to 4th September 2015
Monday, October 17, 2016
Tuesday 18th October 2016
Back Squats
3 x 5 for people without 1RM
Or
Wendler week 2
"SQT" metric
Three rounds for time of:
10 Ground to overhead, 42.5/30kg
60m Shuttle sprint, 15m there and back twice
Post time to comments.
3 x 5 for people without 1RM
Or
Wendler week 2
"SQT" metric
Three rounds for time of:
10 Ground to overhead, 42.5/30kg
60m Shuttle sprint, 15m there and back twice
Post time to comments.
Sunday, October 16, 2016
Monday 17th October 2016
Pullups EMOM
Front Squat 20 minutes to Work up to a heavy single. If it feels good go for a PR
AMRAP 10min
5 TTB
10 Push ups
15 Squats
Compare to December 2nd 2015
Front Squat 20 minutes to Work up to a heavy single. If it feels good go for a PR
AMRAP 10min
5 TTB
10 Push ups
15 Squats
Compare to December 2nd 2015
Thursday, October 13, 2016
Friday 14th October 2016
Wendler Bench Press for those with 1RM or
3 x 5 for new people
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
Post loads to comments.
3 x 5 for new people
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
Post loads to comments.
Wednesday, October 12, 2016
Thursday 13th October 2016
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people
5 Rounds for time:
Run 400m
Max set pullups
Or 3 x 5 for new people
5 Rounds for time:
Run 400m
Max set pullups
Tuesday, October 11, 2016
Wednesday 12th October 2016
Every 2min for 5 rounds
1 Power clean
1 Hang Squat Clean
1 Push Kerk
Start at 80% of your lowest number of these movements
Complete as many rounds as possible in 20 minutes of:
25 thrusters, 20/15kg
25 burpees
25 Cal Row
Post rounds completed to comments.
1 Power clean
1 Hang Squat Clean
1 Push Kerk
Start at 80% of your lowest number of these movements
Complete as many rounds as possible in 20 minutes of:
25 thrusters, 20/15kg
25 burpees
25 Cal Row
Post rounds completed to comments.
Monday, October 10, 2016
Tuesday 11th October 2016
Back Squats
3 x 5 for people without 1RM
Or
Wendler
Complete as many rounds as possible in 20 minutes of:
5 clean and jerks 70/50kg
10 toes-to-bars
Rest 30 seconds
3 x 5 for people without 1RM
Or
Wendler
Complete as many rounds as possible in 20 minutes of:
5 clean and jerks 70/50kg
10 toes-to-bars
Rest 30 seconds
Tuesday 11th October 2016
Back Squats
3 x 5 for people without 1RM
Or
Wendler
Complete as many rounds as possible in 20 minutes of:
5 clean and jerks 70/50kg
10 toes-to-bars
Rest 30 seconds
3 x 5 for people without 1RM
Or
Wendler
Complete as many rounds as possible in 20 minutes of:
5 clean and jerks 70/50kg
10 toes-to-bars
Rest 30 seconds
Thursday, October 06, 2016
Friday 7th October 2016
Wendler Bench Press for those with 1RM or
3 x 5
5 rounds for time of:
15 chest-to-bar pull-ups
30 one-legged squats, alternating
Post time to comments.
3 x 5
5 rounds for time of:
15 chest-to-bar pull-ups
30 one-legged squats, alternating
Post time to comments.
Wednesday, October 05, 2016
Thursday 6th October 2016
Wendler Deadlifts for those with 1RM
Or 3 x 5
“Nancy”
5 rounds
400m Run
15 Overhead Squats 42.5/30kg
Or 3 x 5
“Nancy”
5 rounds
400m Run
15 Overhead Squats 42.5/30kg
Tuesday, October 04, 2016
Wednesday 5th October 2016
EMOM x 10 min
Hang Power snatch
Power snatch
Over head Squat
Increase weight from last week 3 rounds for time
Row 500m
12 x BW Deadlift
21 Box Jumps 24/20”
Compare to 1.06.16
Hang Power snatch
Power snatch
Over head Squat
Increase weight from last week 3 rounds for time
Row 500m
12 x BW Deadlift
21 Box Jumps 24/20”
Compare to 1.06.16
Tuesday 4th October 2016
Back Squats
3 x 5 for people without 1RM
Or
Wendler Week 3
5 rounds for time of:
3 rope climbs
Run 400 meters
Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs.
Post time to comments.
3 x 5 for people without 1RM
Or
Wendler Week 3
5 rounds for time of:
3 rope climbs
Run 400 meters
Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs.
Post time to comments.
Sunday, October 02, 2016
Saturday 1st October 2106
PArtner WoD
1-10!
Back Squats 42.5/30kg
Front Squats 42.5/30kg
Pullups
Box Jumps 24/20"
1-10!
Back Squats 42.5/30kg
Front Squats 42.5/30kg
Pullups
Box Jumps 24/20"
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