Wednesday, August 27, 2014

Wednesday 27th August

MG Bench Press
5 x 3

Tuesday, August 26, 2014

Tuesday 26th August

5 rounds:
3 minutes on/off:
5 Power Cleans (60/40kg)
10 Push Jerks (60/40kg)
15 Box Jumps
1 x Rope Climb (increase rope climbs by 1 effort each round)

Monday 25th August

HB Back Squat (Box)
3 x 3
HB Back Squat
3 x 3

Saturday 23rd August

20 minute AMRAP:
50 Wallballs (9/6kg)
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Burpees
30 Chest to Bar Pull-ups
20 Cleans (60/40kg)
20 Jerks (60/40kg)
20 Snatches (60/40kg)
10 Muscle-ups

Friday, August 22, 2014

Friday 22nd August

EMOM 16 minutes:
ODD: 2 Cleans
EVEN: 12 Lateral Bar Jumps

Thursday 21st August

For time:
600/500m Row then …
10-20-30
KB Swings (32/24kg)
Plate Raise Sit-ups (20/15kg)
Box Jumps
Block Run

Wednesday, August 20, 2014

Wednesday 20th August

MG Bench Press
5 x 5

Tuesday, August 19, 2014

Tuesday 19th August

6 rounds:
30 secs on/off
Max reps: 1 Sn Grip Deadlift + 1 Power Snatch + 1 x Hang Power Snatch (60/40kg)
Rest 3 minutes
9 Rounds:
30 sec on/off
6 Bar Burpees
15 Double Unders

Monday, August 18, 2014

Monday 18th August

HB Back Squat (Box)
3 x 5
HB Back Squat 
3 x 5

Saturday 16th August

“Amanda”
For time:
9-7-5
Muscle-ups
Snatch (60/40kg)

Friday 15th August

2 rounds:
15 Front Squats (40/30kg)
15 Push Press (40/30kg)
15 Toes to Bar
Rest 2 minutes

Thursday 14th August

For time:
100 Double Unders
5 Power Cleans (50/35kg)
10 Bar Burpees
10 Power Cleans (50/35kg)
20 Bar Burpees
15 Power Cleans (50/35kg)
30 Bar Burpees
Block Run (Slam Ball 9/6kg)

Wednesday, August 13, 2014

Wednesday 13th August

Floor Press
4,4,4,4

Tuesday, August 12, 2014

Tuesday 12th August

10 rounds:
1 minute on/off
12 Wall Balls (9/6kg)
4 Muscle-ups

Monday 11th August

A) Deadlifts
6,5,4,3
B) For time:
In teams of 4
80 Pull-ups
100 HR Push-ups
120 Squats
140 Sit-ups

Saturday 9th August

For time:
10,9,8,7,6,5,4,3,2,1
KB Swings (32/24kg)
Toes to Bar
Slam Ball Shoulders

Friday, August 8, 2014

Friday 8th August

For time
3 rounds:
6 Muscle-ups
12 Burpee Box Jumps
24 Wall Balls (9/6kg)
THEN …
1 x Block Run

Thursday 7th August

For time:
12-9-6
Power Snatches (60/40kg)
Chest to Bar Pull-ups
1 Block Run

Wednesday 6th August

Max NG Bench

Tuesday 5th August

6 rounds:
2 minutes on/off:
2,4,6,…
Power Clean & Jerk (70/50kg)
Wallwalks
Plate Twists (20/15kg)

Monday, August 4, 2014

Monday 4th August

Max HB Back Squat (Box)

Saturday 2nd August

20 minute AMRAP:
5 Clusters (70/50kg)
15 Toes to Bar
1 x Block Run

Friday 1st August

EMOM 20 minutes:
ODD: 40 Double Unders
EVEN: 2 Power Snatches

Thursday 31st July

4 rounds for time:
12 KB Swings
12 Burpees
12 Box Jumps
12 Pull-ups

Wednesday 30th July

NG Bench Press
5 x 3

Tuesday 29th July

4 rounds:
3 minutes on/off
5 Deadlifts (50/35kg)
10 Thrusters (50/35kg)
15 Abmat Sit-ups
2 Rope Climbs