A) 3 rounds - Junk yard dogs x2 each run 100 m
B) 15 mins to work on handstands, 1 handed, HSPU
C) WoD
12 Minute AMRAP
7 Thrusters 45/30
7 C2B pull ups
20130911 Wednesday
20130910 Tuesday
A) 3 rounds
10 Sit ups
10 Press ups
10 Burpees
then run 200 m
B) Deadlift 5x3 @ 80%
C) WoD
7 rounds for total reps of:
30 Seconds ME Double-unders 30 Seconds ME Power snatch 50/40
Rest 1 minute between rounds.
20130909 Monday
A) 4 mins Time Cap 90 DU then AMRAP TGU
B) FS 6@75% 6@80% 4@85% 2@90%
C) WoD
21-15-9
KB Snatch 24/16
Box Jump overs
Friday September 6
A) In teams
3rds
20 tyre flips
100m run
B) OMEM 12 mins 3 power cleans
C) WoD
3 rds
10 OHS
15 Burpees
30 DU
Thursday September 5
A) 4 Min Time Cap
3 Rds
5 T2B
10 Press Ups
15 Squats
then AMRAP Burpees
B) 15 mins to work on a skill of your choice
C) WoD
12 minute AMRAP of:
10 KB clean & jerk (left) 24/16kg
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg
Wednesday September 41-
A) 3 mins Time Cap 90 DU then AMRAP OH Lunges B) 15 Minds to find
1- Strict press Max
2- 3RM Hang Clean
C) TABABTA
Press Up
Squats
Box Jump
Sit ~Ups
Tuesday September 3
A) 3 Rounds run 100m 10 ball slams B) BS 6@756@80 4@85 3@90
C) WoD 3 rounds for time
Run 450m
12 Deadlifts @ BW
21 box jumps
Monday September 2
A) 1 Minute Max Effort Double under , 1 minute max effort Down n ups, Max effort 450 run (rest 30 seconds between) B) 5 Rounds Snatch warm up drill with light bar
High Hang snatch
Hang Snatch
Snatch Balance
then 15 minutes to find
3RM max for the day hang snatch (just below the knee)
*bar must not touch the floor between reps
C) 30-20-10
KB Swing 24/14
Wall Balls 9/7
Thursday August 29
A) 3 Min Time cap Run 450, AMRAP KB High pulls single arm
B)15 mins - Play with yr Kettlebell skills
Cleans, Snatches, TGU are the order of the day
C) 12 Min AMRAP
ladder 2,4,6,8,10 …...
Clean
T2B
OMEM 5 Burpees
A)Mobalise B) 5x2 Hang Snatch
C) WOD
LUMBERJACK 20
20 Deadlifts (125kg/90kg) Run 400m 20 KB swings (24/16) Run 400m 20 Overhead Squats (50kg/40kg) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 Squat Cleans (50kg/40kg) Run 400m
Tuesday August 27
A) AMRAP 9 Mins Run 200m 2x Wall Climb B) HPC HPC Jerk - 15 mins to find max
C)3 x 3 min AMRAPS (60 seconds rest)
8 Thrusters
8 Box Jumps
Bank Holiday Monday 26 August
A) In 90 Seconds - 60 DU then AMPRA burpees rest 60 seconds - repeat B) Find 3 RM for the day OHS
C) Helen
Friday August 23
A) 3 rounds max effort plank hold B) superset bent over rows 4x6, partner glute ham raise 4 x 6
C) 3x1 min amraps Max effort toes to bar Max effort air squats Max effort wall climbs
Thursday August 22
A) 3x200 1:1 work rest B) Push Press 20 mins
5@65% 5@70% 3@75% 3@80% 3@85%
C) WoD 24/16kg
30 KB Swing
30 Burpees
20 KB Swing
20 Burpees
10 KB Swing
10 Burpees
Wednesday August 21
A) 3 Rounds 5 Wall ball 10 Situps B) Work on a gymnastic skill 20 minutes
C) 8 Minute AMRAP
20 KB Swing
15 Burpees
10 Box Jumps
Tuesday August 20th
A) 4Mins DU - break and you accumulate burpees B) Front Squats
8x65% 5x70% 3x75% 3x80%
C) WOD
Run 450
the 3 rds of
12 Deadlift
9 Power cleans
6 S2OH
Run 450m
15 Min Time Cap 60/45 Kgs
Monday August 19
A) 4 Min AMRAP Burpee sit up ladder 2,4,6,8...
B) Deadlift 5,5,3,3,3
C) 5 rounds
Run 200m
10 Power Snatch 50/40
Friday August 16
A) 4 rounds junk yard doc B) 15 mins to find max double snatch from the hang
C) 3 rounds
11 G2OH 20/15
22 Sit UPS
Thursday August 15
A)Roll, Ladder, Hurdle fun
B) 15 mins 5x3 Back Squats
C) WoD 20 min time cap
Run 100M
50Air Squats
Run 100M
40Air Squats
50KB Swing
Run 100M
30Air Squats
40KB Swing
50Double unders
Run 100M
20Air Squats
30KB Swing
40Double unders
50Burpees
Run 100M
10Air Squats
20KB Swing
30Double unders
40Burpees
50Pull Ups
Wednesday August 14
A) 90- Double unders then AMRAP OH Lunges - 3 Min time cap B) Row 1000m for time rest 90 seconds then 900m run for time
C) 21-15-9
Front Squats 55% 1 rm
Press ups