25/09/2014 Thursday

Workout


Met Con

Complete in 2min

20 Burpees

1Min Rest

Complete in 3min

20 Burpees

15 Air sqauts

1Min Rest

Complete in 4min

20 Burpees

15 Airsqauts

20 Push ups

1Min Rest

Complete in 5min

20 Burpees

15 Air squats

20 Push ups

15 Hand stand push ups

1Min Rest

Complete in 6min

20 Burpees

15 Air squats

20 Push ups

15 Hand stand push ups

20 Pull ups

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22/05/2014 Thursday

Workout


Mobility

Banded distraction

T-spine


Met Con

“Buddy Wod”

21Min Time Cap

Regional Event 6

50 Calorie Row

50 Box Over Jumps

50 Deadlifts 80/60kg

50 Wall Balls 20/14lb

50 Ring Dips

50 Wall Balls 20/14lb

50 Deadlift 80/60kg

50 Box Over Jumps

50 Calorie Row

11/03/2014 Tuesday

Workout

Strength

Strict HSPU / Strict KB Press

4-4-4-4-4

Met Con

5 Rounds for Time

21 Wall Balls

21 SDHP 24/16kg

21 Push ups

10/03/2014 Monday

 

 

 

 

 

 

 

Met Con

Open Workout 14.2

OHS

Chest 2 Bar pull ups

Strength

Back Squat 3-3-3-3-3

 

06/03/2014 Thursday

Workout

Met Con

20 MinĀ  Alternating EMOM

10 Burpees

2 Clean Complex 50/35kg

 

Strength

Max distance plate lunge x2 20/10kg

05/03/2014 Wednesday

Workout

Strength

Superset:

HSPU

Hollow Holds

Met Con

15 Min AMRAP

ascending reps 3,6,9,…

Pull-ups

Pistol Squats

04/03/2014 Tuesday

Workout

“Buddy Wod”

10 Mins to reach 1 Rep Max of:

Front squat

Thruster

Met Con

17 Min AMRAP

450 Meter Row

45 Box Jumps

45 Thrusters 20kg