Tuesday 1st October, 2013

A) Strength:
Behind Head Strict Press
4x8
Ring Row
4x10

B) Conditioning:

3 Rounds:
40s Max Effort Burpees
*Rest 3mins

3 Rounds:
40s Max Effort Thrusters (35/25kg)
Rest 4mins

Monday 30th September, 2013

A) Strength:

Back Squat

20mins to build to a 5rm

B) Conditioning:

12min AMRAP:

10 Ground to Overhead 60/40kg

5 Over Bar Burpees

10 Pull Ups

5 HSPU 

The most suited couple I have met so far... Congratulations on an absolutely amazing day! 

Saturday 28th September, 2013

A) Strength:
EMOTM 8mins:
2 Power Cleans + 5 Burpees

B) Conditioning:
For time:
20 Deadlifts 80/55kg
30 Sit Ups
40 Push Ups
Run 800m
40 Pull Ups
30 Toes 2 Bar
20 Deadlifts 80/55kg

Friday 27th September, 2013

It is Sean and Trines wedding day today... From everyone at Bodhi we wish you the most amazing day and all the best for the rest of your lives together!!!

A) Conditioning:
'Kelly':
Five rounds for time:
Run 400 meters
30 box jump 24/20"
30 Wall balls 10/6kg

*25min cut off...

WALL BALLS AGAIN?!?!?!       Yes...

Thursday 26th September, 2013

A) Strength:
20min Snatch Practice.
*If you are confident with Snatch Technique then build to a Heavy double.

B) Conditioning:
5min AMRAP:
10 Wall balls
10 Burpees

REST 1min

5min AMRAP:
10 Pull up
Bear Crawl 20m

Wednesday 25th September, 2013

A) Strength:
Strict press
4x8

B) Conditioning:
Run 400m
THEN
3 Rounds for time of,
25 Kettlebell swings 24/16kg
Run 200m with Wall Ball 10/6kg

Tuesday 24th September, 2013

A) Strength:Power Clean
4x3 @80%

B) Conditioning:
5 Rounds:
Run 400m
15 Thrusters 40/30kg
15/10/5 Pull-Ups

Monday 23rd September, 2013

A) Strength:
Back Squat
4x3 @80%

B) Conditioning:
6 Rounds
3 Power Cleans 60/45kg
10 Burpees

Friday 20th September, 2013

A) Strength:
Hang Squat Clean
4x3 @85%

B) Conditioning:
4 Rounds:
10 Front Squats
Run 400m

Thursday 19th September, 2013

A) Strength:
Power Clean and Jerk
3x3

B) Conditioning:
10min AMRAP:
9 Squat Clean Thrusters
15 Pull Ups
21 Burpees

Wednesday 18th September, 2013

A) Strength:
Back Squat:
20min to find 5RM

B) Conditioning:
AMRAP 12min:
10 Deadlift 50/35kg
10 Knees to Elbows
50 Squats

Tuesday 17th September, 2013

A) Strength:
15min to Establish 5RM Strict Press

B) Conditioning:
As many reps as possible in 20 minutes of:
5 Supine Ring Rows
10 Ring Dips
Run 400m

Monday 16th September, 2013

A) Strength:
Back Squat
5x5 @90%

B) Conditioning:
EMOTM for 10 Minutes from racks or ground:
6 Push Press @ 70%
30 Double Unders

Saturday 14th September, 2013

B) Conditioning:
With a partner complete 4 Rounds, as many reps as possible in 1 minute per station:
Rope climbs
Power clean 52.5/35kg
Pull-ups
Push Press 52.5/35kg
Double-unders

*Sub Rope Climbs for Pull Ups if needed.

Friday 13th September, 2013

A) Strength:
Push Press
5x5 @90%

B) Conditioning:
Choose between;-
5x400m Row
5x400m Run
*You can alternate with a partner if you chose.

Thursday 12th September, 2013

A) Strength:
Power snatch
3 – 3 – 3 – 3 – 3

B) Conditioning:
21 – 15 – 9
Power snatch, 65% of 3RM
T2B
Burpees

Wednesday 11th September, 2013

A) Mobility:
20mins of Mobility

B) Conditioning:
As many rounds as possible in 20 minutes:
400m run 10
Deadlifts 60/45kg

Tuesday 10th September, 2013

A) Strength:
Snatch balance
2 – 2 – 2 – 2 – 2

B) Conditioning:
As many reps as possible in 1 minute of Wall Balls 10/6kg
1 min rest
As many reps as possible in 1 minute of Wall-balls 10/6kg
1 min rest . . .
Continue until 150 wallballs are completed for time.

Monday 9th September, 2013

A) Conditioning:
Back Squat
3x5 @ 75%

B) Conditioning:
2 rounds for time:
30 KB Front Squats 24/16kg
Run 800m

Saturday 7th September, 2013

A) Conditioning:

In Pairs Complete:
50 KB Swings 32/24kg
*Partner holding Barbell in the top of Deadlift Position 90/60kg
100 Push Ups
*Partner holding top of Push Up position
800m Run (Together)
100 Wall Balls 10/6kg
*Parnter holds Handstand
50 Burpees
*Partner hangs from Pull Up Bar
400m Run (Together)

Day 5 Testing - Friday 6th October, 2013

A) Gymnastics:
Max Unbroken Pull Ups

B) Conditioning:
FRAN
21-15-9
Thruster 42.5/35kg
Pull Up

Day 4 Testing - Thursday 5th September, 2013

Sorry to the 6am and 7am class for the late post...

A) Conditioning:

3 Rounds, 1min per station for reps of:
Wallball 10/6kg
Sumo Deadlift High-pull 35/25
Box Jump 24/20"
Push Press 35/25kg
Row
Rest
*Box usually is 20" for males... NOT TODAY!

Wednesday 4th September, 2013

A) Barbell:
15mins to achieve 1rm Power Snatch
15mins to achieve 1rm Overhead Squat

B) Conditioning:
ME 500m Row

Day 2 Testing - Tuesday 3rd September, 2013

Tonight there will be NO BARBELL CLASS there will only be testing!!!

A) Barbell:
10mins to achieve 1rm Strict Press
15mins to achieve 1rm Push Press

B) Conditioning:
5 x 400m Runs
*EXACTLY 1min rest in-between rounds.

Day 1 - Testing. Monday 2nd September, 2013

A) Barbell:
20mins to establish 1rm Back Squat
20mins to establish 1rm Deadlift

B) Conditioning:
5min AMRAP:
Burpee on to plate.