Monday, October 31, 2016

Tuesday November 1st 2016

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.

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.

Sunday 30th October 2016

REST DAY

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

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

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#


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

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

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

Sunday 23rd October 2016

Rest Day

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

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

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

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

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.

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.


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

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.

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


Monday 10th October 2016

Pullup EMOM x 10 min


6 Rounds
125m row
2min rest
Max effort on each row

Sunday 9th October 2016

REST DAY

Saturday 8th October 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


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.

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

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

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.