23/09/2014 Tuesday

Workout


Strength

Power Jerk

3-3-3-3-3RM


Met Con

“Nancy”

5 Rounds For Time

400m Run

15 OHS 43/29Kg

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19/09/2014 Friday

Workout


Met Con

“KING KONG”

3 Rounds For Time

1 Deadlift 200/140kg

2 Ring Muscle ups

3 Squat Cleans 115/70kg

4 HSPU


8Min Alt EMOM

17 Sit ups

15 Push ups

12/09/2014 Friday

Workout


Strength

3 Attemps 

Max Unbroken reps

KB Madness

3 DBL Kb Squat 16/12kg

2 DBL Kb Push Press

1 DBL Kb Thruster

5 DBL Kb Swing


Met Con

7Min AMRAP

5 Deadlift 70/47Kg

4 Hang Clean 70/47Kg

35 Double Unders

 

08/09/2014 Monday

Workout


Spring Challenge 2014

Day 1


Met Con

For Time

Fran

21-15-9

Thrusters 43/29Kg

Pull ups


Strength

SLD 5-5-5-5-5

04/09/2014 Thursday

Workout


Met Con

Buddy Wod

For Time

Amanda

9-7-5

Snatch

Muscle Up

then

Diane

21-15-9

Deadlift

HSPU

then

Amanda

9-7-5

Snatch

Muscle Up

13/08/2014 Wednesday

Workout


Strength

Paralet Holds 2x Max

Ring Holds 2x Max

Hollow Holds 2x Max


Met Con

Buddy Wod

For Time

5Km Row

100Meter OH Lunge 20/10kg

75 Goblet Squat 24/16kg

50Meter Wheel Barrow Push

75 Goblet Squat 24/16Kg

100Meter OH Lunge 20/10kg

08/08/2014 Friday

Workout


Met Con

1Min to Complete set number of reps per exercise, 1min rest between rounds.

Round 1

25/20  Kb Swing 24/16kg

20/15 Cal Row

15/10 DB squat Cleans 20/10kg

Round 2

23/18 Kb Swing 24/16kg

18/13 Cal Row

13/8 DB squat Clean 20/10kg

Round 3

21/16 Kb Swing 24/16kg

16/11 Cal Row

11/6 DB squat Clean 20/10kg

Round 4

19/14 Kb Swing 24/16Kg

14/9 Cal Row

9/4 DB squat Clean 20/10kg


Strength

10 Min time Cap

30 Strict Pull-ups

30 Strict Ring Dips

30 Strict Push Ups