31/07/2014 Thursday

Workout

BST Open Week


Strength

Workout 1

1RM Snatch

1RM Clean & Jerk

Speed

Workout 2

For Time

10×20 meter Sprints

30/07/2014 Wednesday

Workout

BST Open Week


Met Con

Skill Wod

For Time

16 Cut-off

75 OHS 40/24kg

60 Pull-ups

45 Pistol Squats

30 HSPU

15 Muscle-ups

Workout will run in a tabata format, 20 seconds work, 10 sec rest throughout the 16 Minutes.

29/07/2014 Tuesday

Workout

BST Open Week


Strength Endurance

Workout 1

10 Rep Max Back Squat

Workout 2

5 Rep Max Weighted Chin Up

28/07/2014 Monday

Workout

BST Open Week


MET CON 1

Cardio

25 Min AMRAP

2Km Row

1Km Run

80 Double

80 Burpee to Bar

18/07/2014 Friday

Workout


Met Con

“The Nelson”

For Time

67 Wall Balls 20/14lb

67 Burpee over bars

67 OH Plate Lunge 45/25Lb

Every Time a rest is taken 5 Deadlifts must be completed.

100/75kg

17/07/2014 Thursday

Workout


Buddy Wod

For Time

9Min Cut-off

3RM Hang Squat Clean

1Min Rest

20 Min Cut-off

100 Double Unders

30 Handrelease push ups

30 T-B

30 Box Jumps

30 SDHP

30 Handrelease push ups

then

2Km Row