Wednesday, December 31, 2014

Wednesday 31st December

In Pairs:
10 Prowler Lengths (20/10kg)
10 Wall Balls (9/6kg)
20 Deadlifts (100/70kg)
20 Wall Balls (9/6kg)
30 Power Snatches (60/40kg)
30 Wall Balls (9/6kg)
40 Burpee Box Jumps
40 Wall Balls (9/6kg)
50 Toes to Bar
50 Wall Balls (9/6kg)

Tuesday, December 30, 2014

Tuesday 30th December

A) 5 rounds at the same weight:
E2MOM: 8 HB Back Squats
B) 5 rounds:
7 Pull-ups
14 HR Push-ups
Block Run

Wednesday, December 24, 2014

Wednesday 24th December

Max MG Bench Press

Tuesday, December 23, 2014

Tuesday 23rd December

7 rounds:
2 minutes on/off:
In Teams of 2
20 Burpee Box Jumps
15 Front Squats (70/45kg)
10 Power Snatches (70/45kg)
5 Rope Climbs

Monday, December 22, 2014

Monday 22nd December

Max HB Back Squat (Box)

Saturday 20th December

5 rounds:
3 minute AMRAP (1 minute rest between rounds):
3 Deadlifts (70/45kg)
5 Power Cleans (70/45kg)
7 Front Squats (70/45kg)
100m Sprint

Friday 19th December

25 minute AMRAP:
In Pairs:
5 Toes to Bar
10 Power Snatches (60/40kg)
15 Wall Balls (9/6kg)

Thursday 18th December

For time:
750/600m Row
30 Pull-ups
30 KB Swings (24/16kg)
30 Box Jumps
30 Plate Twists (20/15kg)
30 Slams (9/6kg)
Block Run

Wednesday, December 17, 2014

Wednesday 17th December

MG Bench Press
5 x 3

Tuesday 16th December

4 rounds:
3 minutes on/off:
5,10,15,…
Power Clean & Jerk (60/40kg)
Abmat Sit-ups
Bar Burpees

Monday, December 15, 2014

Monday 15th December

HB Back Squat (Box)
5 x 3

Saturday 13th December

20 minute AMRAP:
10 Burpee Box Jumps
15 Thrusters (42.5/30kg)
20 Double Unders
2 Rope Climbs

Friday 12th December

EMOM:
0-10 minutes
ODD: 7 Power Cleans (60/40kg)
EVEN: 14 HR Push-ups
11-20 minutes
ODD: 5 Power Snatches (60/40kg)
EVEN: 14 Air Squats

Thursday, December 11, 2014

 
Farewell Jess and Dan returning home to the USA, its been a pleasure coaching you guys we will miss you!!!

Thursday 11th December


14 minute AMRAP:
5 Pull-ups
10 Push Jerks (50/35kg)
15 Slams (9/6kg)
After every even round 200m Slam Ball Run

Wednesday, December 10, 2014



Wednesday 10th December
MG Bench Press
5 x 5

Tuesday, December 9, 2014

Tuesday 9th December

For time:
15-12-9
KB Swings (32/24kg)
Toes to Bar
Burpees
Blue band and sprint after every round

Monday, December 8, 2014

Monday 8th December

HB Back Squat (Box)
5 x 5

Saturday 6th December

For time:
Block Run then …
5 rounds: 
15 Bar Burpees
10 Power Clean & Jerks (60/40kg)
5 Chest to bar pull-ups

Friday 5th December

3 rounds - rest 2 minutes between rounds:
5 minute AMRAP:
10 Thrusters (50/35kg)
30 Double Unders

Thursday, December 4, 2014

Thursday 4th December

16 minute AMRAP:
Ascending Ladder
2,4,6,…
Power Snatches (50/35kg)
Box Jumps
Pull-ups

Wednesday, December 3, 2014

Wednesday 3rd December

For total load:
10-8-6-4-2
Strict Press
200m Run
Rest 2 mins

Tuesday, December 2, 2014

Tuesday 2nd December

10 rounds:
1 minute on/off:
10 Wall Balls (9/6kg)
1 Muscle-up
(increase muscle-ups by 1 rep each round)

Monday, December 1, 2014

Monday 1st December

HB Back Squat
15-3-12-3-10-3

Saturday 29th November

In Pairs:
0-12 minutes:
30 Thrusters (45/32.5kg)
60 Double Unders
4 Prowler Lengths (25/10kg)
12-24 minutes:
30 Power Cleans (55/42.5kg)
60 Bar Burpees
4 Prowler Lengths (25/10kg)

Friday 28th November

20 minute AMRAP:
30 Air Squats
20 HR Push-ups
10 Toes to Bar
100m Slam Ball Sprint
3 Rope Climbs

Thursday 27th November

“Helen”
3 Rounds For time:
Block Run
21 KB Swings (24/12kg)
12 Pull-ups
Rest 2 minutes
400m Row