A) Strength:
15min to build to a 5rm Deadlift
B) Conditioning:
Run 800m
5 KB Swings 24/16kg
5 Burpees
10 Air Squats
Run 400m
10 KB Swings 24/16kg
10 Burpees
20 Air Squats
Run 200m
20 KB Swings 24/16kg
20 Burpees
40 Air Sqauts
Friday 29 November 2013
Thursday 28 November 2013
Friday 29th November, 2013
A) Strength:
5 Rounds:
5 Strict Press + 5 Push Press
*Heavy as possible.
B) Conditioning:
12min AMRAP:
6 Power Cleans 50/35kg
8 Over Bar Burpees
10 Pull Ups
5 Rounds:
5 Strict Press + 5 Push Press
*Heavy as possible.
B) Conditioning:
12min AMRAP:
6 Power Cleans 50/35kg
8 Over Bar Burpees
10 Pull Ups
Wednesday 27 November 2013
Thursday 28th November, 2013
A) Strength:
Front Squat / Back Squat
4 x 6/3 @80%
B) Conditioning:
21-15-9
KB Swing 24/16kg
Ab Mat Pull Up
Rest 2mins
Run 800m
Front Squat / Back Squat
4 x 6/3 @80%
B) Conditioning:
21-15-9
KB Swing 24/16kg
Ab Mat Pull Up
Rest 2mins
Run 800m
Tuesday 26 November 2013
Wednesday 27th November, 2013
Strength / Conditioning:
“Bear Complex”
5 rounds of 7 sets of the following:
Power Clean
Front Squat
Push Press
Back Squat
Push Press.
You can’t set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round. DO NOT REST MORE THAN 3 MINUTES BETWEEN ROUNDS. 30 minute cap on this .
“Bear Complex”
5 rounds of 7 sets of the following:
Power Clean
Front Squat
Push Press
Back Squat
Push Press.
You can’t set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round. DO NOT REST MORE THAN 3 MINUTES BETWEEN ROUNDS. 30 minute cap on this .
Monday 25 November 2013
Tuesday 26th November, 2013
A) Strength:
4xME Strict C2B Pull Ups
* :90 rest.
Conditioning:
2 rounds of:
5 Deadifts 120/70kg
10 HSPU
15 Box Jump 30/24"
20 T2B
25 Burpees
4xME Strict C2B Pull Ups
* :90 rest.
Conditioning:
2 rounds of:
5 Deadifts 120/70kg
10 HSPU
15 Box Jump 30/24"
20 T2B
25 Burpees
Sunday 24 November 2013
Monday 25th November, 2013
Strength: 15 min to establish a 5RM back squat
Conditioning:
4 rounds, EACH for time of:
500m Row @100%
15 Push Press 60/40kg
Conditioning:
4 rounds, EACH for time of:
500m Row @100%
15 Push Press 60/40kg
Friday 22 November 2013
Saturday 23rd November, 2013
Hi Guys,
Dont forget tomorrow is our Christmas Party / Sean & Trines going away at Newport Arms, it will be starting at 1pm and we will stay there majority of the afternoon / night.
Also for training we are combining both Level 1 and Level 2 at 8am for a big team workout... Please make the effort to get out of bed and train with people that you might not always get the chance to.
Would love a huge turnout guys :)
Extra points if you dress up in Christmas Gear!
Dont forget tomorrow is our Christmas Party / Sean & Trines going away at Newport Arms, it will be starting at 1pm and we will stay there majority of the afternoon / night.
Also for training we are combining both Level 1 and Level 2 at 8am for a big team workout... Please make the effort to get out of bed and train with people that you might not always get the chance to.
Would love a huge turnout guys :)
Extra points if you dress up in Christmas Gear!
Thursday 21 November 2013
Friday 22nd November, 2013
A) Strength:
A) 7×3 Push Jerk – heaviest possible. (3RM)
B) :30 ME deficit pushups 20/10Kg Plates
Beginner: Hang clean technique or 3×5 DL, 3×5 Push Press – 5-10# heavier than last week.
Conditioning:
15 minute AMRAP:
2 Wall Walks
4 Hang Cleans 70/50Kg
8 T2B
A) 7×3 Push Jerk – heaviest possible. (3RM)
B) :30 ME deficit pushups 20/10Kg Plates
Beginner: Hang clean technique or 3×5 DL, 3×5 Push Press – 5-10# heavier than last week.
Conditioning:
15 minute AMRAP:
2 Wall Walks
4 Hang Cleans 70/50Kg
8 T2B
Wednesday 20 November 2013
Thursday 21st November, 2013
Strength:
Low Hang Snatch (2″ from floor)
7×1
*Beginner:
3×5 Overhead Squat.
Conditioning:
5 rounds for reps of:
40 sec. ME Burpee over-the-box jumps 24/20"
20 sec. Rest
40 sec. ME KB Swings 24/16kg
20 sec. Rest
40 sec. ME Ab-Mat Situps
20 sec. Rest
40 sec. ME Barbell hold OH 60/40kg
20 sec. Rest
Low Hang Snatch (2″ from floor)
7×1
*Beginner:
3×5 Overhead Squat.
Conditioning:
5 rounds for reps of:
40 sec. ME Burpee over-the-box jumps 24/20"
20 sec. Rest
40 sec. ME KB Swings 24/16kg
20 sec. Rest
40 sec. ME Ab-Mat Situps
20 sec. Rest
40 sec. ME Barbell hold OH 60/40kg
20 sec. Rest
Tuesday 19 November 2013
Wednesday 20th November, 2013
Strength:
3×3 Snatches + OHS@80% of 1RM
(Complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
Beginners: Work to heavy triple of Hang PS or OH Squat.
Conditioning:
3 Rounds:
20 DU's (80 singles)
10 Overhead Squats 40/30kg
-then-
3 Rounds:
20 DU's
10 Power Snatch 40/30kg
-then-
3 Rounds:
20 DU's
10 Thrusters 40/30kg
3×3 Snatches + OHS@80% of 1RM
(Complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
Beginners: Work to heavy triple of Hang PS or OH Squat.
Conditioning:
3 Rounds:
20 DU's (80 singles)
10 Overhead Squats 40/30kg
-then-
3 Rounds:
20 DU's
10 Power Snatch 40/30kg
-then-
3 Rounds:
20 DU's
10 Thrusters 40/30kg
Monday 18 November 2013
Tuesday 19th November, 2013
Strength:
Make up day, choose a strength that was missed.
Beginners:15 min to work on heavy hang clean plus push jerk.
Conditioning:
AMRAP 12min:
5 HSPU
20 sit-ups
10 Power Cleans 60/40kg
Make up day, choose a strength that was missed.
Beginners:15 min to work on heavy hang clean plus push jerk.
Conditioning:
AMRAP 12min:
5 HSPU
20 sit-ups
10 Power Cleans 60/40kg
Sunday 17 November 2013
Monday 18th November, 2013
Strength:
15 mins to establish a heavy single of the following complex:
2 Hang Cleans + 2 Jerks
Conditioning:
1000m Row / 1000m Run
-rest 3 min then…
7 rounds of:
7 Push Jerks 60/40kg
7 T2B
Friday 15 November 2013
Saturday 16th November, 2013
A) Conditioning:
"Nutts"
For time:
10 Handstand Push Ups
15 Deadlift 115/80kg
25 Box jumps 30/24"
50 Pull Ups
100 Wall Balls 10/6kg
200 Double Unders
Run 400 meters with a 20/10kg plate
Lots of scaling options here guys... But anyone brave enough to tackle this will be rewarded!
"Nutts"
For time:
10 Handstand Push Ups
15 Deadlift 115/80kg
25 Box jumps 30/24"
50 Pull Ups
100 Wall Balls 10/6kg
200 Double Unders
Run 400 meters with a 20/10kg plate
Lots of scaling options here guys... But anyone brave enough to tackle this will be rewarded!
Thursday 14 November 2013
Friday 15th November, 2013
Strength:
a) Snatch-Grip dead lifts 6x4, heaviest possible.
b) :30 sec hollow hold.
Conditioning:
Scaled “Klepto”
4 rounds:
18 Box Jumps 24/20″
15 Burpees
11 Squat Cleans 65/40kg
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
a) Snatch-Grip dead lifts 6x4, heaviest possible.
b) :30 sec hollow hold.
Conditioning:
Scaled “Klepto”
4 rounds:
18 Box Jumps 24/20″
15 Burpees
11 Squat Cleans 65/40kg
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Wednesday 13 November 2013
Thursday 14th November, 2013
Strength:
A) Push Press 6×4 – heaviest possible.
B) HS Hold :30 sec
Conditioning:
Perform 100 AKB swings
*EMOM perform 5 strict pullups, 5 push-ups
A) Push Press 6×4 – heaviest possible.
B) HS Hold :30 sec
Conditioning:
Perform 100 AKB swings
*EMOM perform 5 strict pullups, 5 push-ups
Tuesday 12 November 2013
Wednesday 13th November, 2013
Strength:
15 minutes to establish a max 3 Position Clean (Floor, Hang, Hip) + Jerk
Conditioning:
3 rounds for time of:
50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 50/35kg
15 minutes to establish a max 3 Position Clean (Floor, Hang, Hip) + Jerk
Conditioning:
3 rounds for time of:
50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 50/35kg
Monday 11 November 2013
Monday 11th November, 2013
Strength:
4 Rounds:
5 Front Squat - 10 Back Squat
@70% of 1rm Front Squat
Conditioning:
3 Rounds:
Run 400m
10 Hang Power Cleans 50/35kg
10 T2
Friday 8 November 2013
Saturday 9th November, 2013
Strength:
15 minutes to find 1RM hang snatch (top of knee)
Conditioning:
“Why Not Be Chipper”
15 Power Cleans 65/45kg
20 T2B
25 Wall Balls
15 Power Cleans 65/45kg
20 Ring Dip
25 Pullups
15 Power Cleans 65/45kg
20 HR Pushups
25 2-fer lateral hops
15 Power Cleans 65/45kg
20 Med-ball Situps
25 KB Swings 24/16kg
15 minutes to find 1RM hang snatch (top of knee)
Conditioning:
“Why Not Be Chipper”
15 Power Cleans 65/45kg
20 T2B
25 Wall Balls
15 Power Cleans 65/45kg
20 Ring Dip
25 Pullups
15 Power Cleans 65/45kg
20 HR Pushups
25 2-fer lateral hops
15 Power Cleans 65/45kg
20 Med-ball Situps
25 KB Swings 24/16kg
Thursday 7 November 2013
Friday 8th November, 2013
Strength:
15 minutes to establish a 1RM 3 Position Snatch (Floor, Hang, Hip)
*Beginner: Work technique in all positions or perform 10×3 OHS
Conditioning:
3 rounds for reps of:
5min AMRAP
10 push press 60/40kg
20 Ball Slams
30 Double-Unders
*Rest 1min
15 minutes to establish a 1RM 3 Position Snatch (Floor, Hang, Hip)
*Beginner: Work technique in all positions or perform 10×3 OHS
Conditioning:
3 rounds for reps of:
5min AMRAP
10 push press 60/40kg
20 Ball Slams
30 Double-Unders
*Rest 1min
Wednesday 6 November 2013
Thursday 7th November, 2013
Strength:
7 x 2 High Bar Back Squat
*3 second pause at the bottom of each squat.
Conditioning:
5 rounds
10 Burpees
20 K2E
20 Barbell Squat Jumps 20/13kg
7 x 2 High Bar Back Squat
*3 second pause at the bottom of each squat.
Conditioning:
5 rounds
10 Burpees
20 K2E
20 Barbell Squat Jumps 20/13kg
Tuesday 5 November 2013
Wednesday 6th November, 2013
Strength:
15 minutes to find 1 RM Push Jerk from a rack.
Conditioning:
4 rounds for time:
7 Wall Walks
14 Lateral Box Jumps (touch on top) 24/20″
21 Wall Balls 10/6kg
15 minutes to find 1 RM Push Jerk from a rack.
Conditioning:
4 rounds for time:
7 Wall Walks
14 Lateral Box Jumps (touch on top) 24/20″
21 Wall Balls 10/6kg
Monday 4 November 2013
Tuesday 5th November, 2013
Strength:
15 minutes to establish a 1RM Hang Clean & Jerk.
Conditioning:
3 Rounds of
1:00 ME Row (for calories)
1:00 ME Front Squats 40/30kg
1:00 ME Pullups
1:00 UB Handstand Hold
1:00 Rest
15 minutes to establish a 1RM Hang Clean & Jerk.
Conditioning:
3 Rounds of
1:00 ME Row (for calories)
1:00 ME Front Squats 40/30kg
1:00 ME Pullups
1:00 UB Handstand Hold
1:00 Rest
Sunday 3 November 2013
Monday 4th November, 2013
Hi Guys,
Classes for today will be:
6am , 7am & 9:30am
Judging from this afternoon there wasnt much interest in opening up in the afternoon.
If you would like to train you will have to message me (on my phone) with what class you would like to do? If i get enough interest i am happy to open = )
Strength:
15 minutes to establish a 5RM OH Squat (from floor)
Conditioning:
For time:
21 Thrusters 60/40kg
800m Run
15 Thrusters 60/40kg
400m Run
9 Thrusters 60/40kg
200m Run
Classes for today will be:
6am , 7am & 9:30am
Judging from this afternoon there wasnt much interest in opening up in the afternoon.
If you would like to train you will have to message me (on my phone) with what class you would like to do? If i get enough interest i am happy to open = )
Strength:
15 minutes to establish a 5RM OH Squat (from floor)
Conditioning:
For time:
21 Thrusters 60/40kg
800m Run
15 Thrusters 60/40kg
400m Run
9 Thrusters 60/40kg
200m Run
Friday 1 November 2013
Saturday 2nd November, 2013
Strength:
Back Squat
1X5@60%
1X5@70%
2X5@75%
*rest exactly 2:00
Conditioning:
20min AMRAP:
10 Thrusters 30/20kg
15 Pull Ups
20 Box Jumps 24/20"
15 T2B
10 KB Swings 32/24kg
Back Squat
1X5@60%
1X5@70%
2X5@75%
*rest exactly 2:00
Conditioning:
20min AMRAP:
10 Thrusters 30/20kg
15 Pull Ups
20 Box Jumps 24/20"
15 T2B
10 KB Swings 32/24kg
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