Friday 06/01/17
Strength
Deadlift 16-14-12-10-8-8
Score heaviest set of 8
Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00, 13:00
Wod
20 – 15 – 10 – 5
5 – 5 – 5 – 5
DB thrusters
DB burpee box step overs
DB weight: 25/15 Box height: (20/16)”
Thursday 05/01/17
Strength
Barbell Row 5×7
Score heaviest set of 7
Sets on Clock 0:00,2:00,4:00,6:00,8:00
Wod
5 Rounds for reps
1 Min C2B
1 Min ME OHS 42.5/30
1 Min Wall Walk
Rest 1 minute between rounds
Wednesday 04/01/17
For time (CAP 20min)
1K Run
80 KB snatch 24/16 (40 R+L)
60 Burpees
Mobility To Finish
23/12/16
Front Squat (20 rep session)
1×10 @40%. 1×10 @50%, 1×20 @55%
The 1×20 is the main working set.
Add 2.5-5% from prevouis week. Sets on Clock: 0:00, 2:30, 5:00
WOD
15min AMRAP
10 MB Sit Ups
10 Wall Balls 9/6
10 C2B Or Jumping Chest To Bar
22/12/16
WOD
20min for max meters
100 Burpee over Barbell
Max Running metres remaining time
Scale to 75 burpees over Barbell
Mobility To Finish
21/12/16
Strength
Deadlift 14-12-10-8-6-6
Score heaviest set of 6 Clock: 0:00, 2:00, 4:00, 7:00, 10:00, 13:00
WOD
‘Helen’ 3rft (CAP 15min)
400m Run
21 KB Swings 24/16
12 Pull Ups
20/12/16
Strength
Push Jerk
8×2 @80-85% of 1RM *Off Rack
Clock: 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
WOD
11min AMRAP
30 DU
5R/5L Single arm DB thrusters 24/14
19/12/16
WOD
10 Rounds of
6 Deadlifts,
4 Hang Power Cleans ,
2 Push Jerks
Max Bar Hop Burpee 1 Minute on 1 Minute off.
Weight: 60/42.5 Score = Bar Hop Burpees
Mobility To Finish!!!
16/12/16
Strength
Weight – Kilogram
3RM Hang Power Clean (15min) Work up to a heavy 3
WOD
12min AMRAP
3 Deadllifts 140/100
6 Pike Push Up
18 Double Unders
15/12/16
Strength
Front Squat (20 rep session)
1×10 @40%1×10 @50%,
1×20 @55%
The 1×20 is the main working set.
Add 2.5-5% from prevouis week.
Sets on Clock: 0:00, 2:30, 5:00
WOD
3 x 3min AMRAP
30 KB Thrusters 16/12
Max Rep HR Burpees
Rest 2min between rounds Score = total reps