Tuesday 31st December, 2013

A) Strength:
Strict press
3x8

B) Conditioning:
5 Rounds for time:
20 Kettlebell Swing
20 Box Jumps
20 Push ups

Monday 30th December, 2013

A) Strength:
Back Squat
4x8

B) Conditioning:
10min AMRAP:
15 Thrusters 50/35kg
15 Pull ups

*Do you absolute BEST to RX this weight or go as close as physically possible!!!
**Do not forget to check the timetable again for this week... Back to normal next week.

Saturday 28th December, 2013

There is a individual WOD and also a Pairs WOD programmed for today...

Depending on numbers i will choose what we do in the morning.

Ohhh the unknown!

Friday 27th December, 2013

A) Strength:
Thruster
3x5
Overhead Squat
3x5 5

B) Conditioning:
20 Kettlebell Swings 32/24kg
25 Pull Ups
30 Wall ball 10/6kg
40 Burpees

Wednesday 25th December, 2013

MERRRY CHRISTMASSS !!!!


We are closed, go spend time with family and friends.

Tuesday 24th December, 2013

A) Conditioning:
In Teams of 4:
complete 2 rounds for time of
2000m Row (250m at a time)
800m Run (as a team)
80 Thrusters 40/30kg
80 Power Cleans kg 40/30kg
800m Run (as a team)
20 Burpee over box (24″ – one person at a time)

Monday 23rd December, 2013

I AM BACK !!!

A) Conditioning:

As Far As Possible in 7mins
3 – 6 – 9 – 12….

Power Snatch

Burpees

B) Strength:

Back Squat

5 x 7

Saturday 21st December, 2013

A) Conditioning:


“Willy” – In teams of 2 complete
3 Rounds for time of

800m Run (run together)

10 Front Squats(70/45kg – No Rack)

200m Run (run together)

22 Chest to Bar

400m Run (run together)

24 KB Swings (32/24kg)

Friday 20th Decemeber, 2013

A) Strength:

12mins to accumulate:

100 Pull Ups
*As little sets as possible



B) Conditioning:


“Grace”

30 C&J’s @60/40kg



or



“Isabel”

30 Snatches @60/40kg

Thursday 19th December, 2013

A) Strength:

- Back Squats 
10 x 2

*As heavy as possible
 
- EMOTM for 10 mins

3 Position Clean 
(High, Low and Floor)



B) Conditioning:
5min ME Burpee Box Jumps 24/20"

Wednesday 18th December, 2013

A) Strength:

EMOTM 7mins

3 Deadlifts 

3 HSPU



B) Conditioning:

4 Rounds:

7 Hang Power Cleans 60/40kg

4 S2OH 60/40kg

Tuesday 17th December, 2013

A)Strength:

Front Squat

10x3 AHAP



B) Conditioning:
(not for time, accumulate in any way)

50 Pistols

75 Barbell Rows

100 Tricep Pulldowns

Monday 16th December, 2013

A) Strength:

4 Rounds

5 Strict Press

5 Push Press

5 Push Jerk 



B) Conditioning:

AMRAP 15min

5 Burpees
10 Pull Ups
15 Sit-ups
20 Squats
Run 200m

Saturday 14th December, 2013


A) Conditioning:


Teams of 3, complete the following for time:

3600m Row (4 x 300m p.p.)

300 Double Unders (100 p.p.)

180 Wall Balls (60 p.p.)

60 Burpees (20 p.p.)

1800m relay run  (3 x 200m p.p.)

Friday 13th December, 2013

A) Strength:

Tabata:

Banded Row

Tricep Pull Down

Plank Hold



B) Conditioning:

3 Rounds for time
400m Run

5 HSPU

10 Toes to Bar

15 Air Squat

Thursday 12th December, 2013

A) Strength:

Front Squat

7x2



B) Conditioning:

For time

30 Overhead Squats 50/30kg

30 Sit Ups

20 Power Snatch 50/30kg

20 Sit Ups

10 Snatch 50/30kg

10 Sit Ups

Wednesday 11th December, 2013

A) Strength:

Strict Press

5x3 AHAP



B) Conditioning:

6 Rounds for time:
400m Run

10 T2B
10 Burpees

5 Pull Ups

Tuesday 10th December, 2013

A) Strength:

EMOTM 10mins

2 Hang Squat Clean



B) Conditioning:

AMRAP in 15mins
9 Deadlifts 100/70kg

12 Hand Release Push Ups

15 Over Box Jump 24/20"

Monday 9th December, 2013

A) Strength:

15mins to build to a 3RM
T&G Power Clean





B) Conditioning:

5 Rounds:

Run 400m

20 Ab Mat Sit Ups

Friday 6th December, 2013

A) Strength:

20mins to est heaviest

1 Power Clean + 1 Hang Clean

B) Conditioning:

3min ME Burpees

Then

AMRAP 6min:

5 KB Swing 24/16kg

7 Wall Balls 10/6kg

Then

2min ME Burpees

Thursday 5th December, 2013

A) Strength:

EMTOM 10mins:

2 Front Squats

B) Conditioning:

For time:

5 Thrusters 50/35kg

10 Box Jumps 24/20"

10 Thrusters

10 Box Jumps

15 Thrusters

10 Box Jumps

20 Thrusters

Wednesday 4th December, 2013

A) Strength:

15min to achieve T&G 2rm

Power Clean

B) Conditioning:

'Elizabeth'

21-15-9

Power Clean 60/40kg

Ring Dip

C) Finisher:

 = )

Tuesday 3rd December, 2013

A) Strength:

EMOTM 7mins:

2 Front Squats

5 Back Squats

*Chose your own weight

B) Conditioning:

'Chelsea' (Modified)

EMOTM 20min:

5 Pull Ups

10 Push Ups

15 Air Squats

Monday 2nd December, 2013

A) Strength:
EMOTM 7mins:
5 Push Press (Chose own weight)7
Push Ups

B) Conditioning:
4 Rounds for time:
5 Deadlifts 60/35kg
5 Hang Power Cleans 60/35kg
5 Deadlifts 60/35kg
10 Burpees
Run 200m