Monthly Archives: December 2015

Tuesday 15/12/2015

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Workout


Conditioning 

Alt Tabata 

20 sec max reps, 10 sec Rest (8sets) 

-Strict Press 20/15kg

-Burpee over Bar


 

Wod 1

5 Min AMRAP

6 Toes -Bar

6 Thruster 40/25kg

Wod 2 

10 Min AMRAP 

7 Box Jump 30″/24″

7 Ring Dip

7 HSPU

 

Monday 14/12/2015

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Workout


Strength

10 Min Alt EMOM 

10 Bent Over Row

10 Push up


Conditioning 

5 Rounds For Time 

25 Wall Balls 10/5kg

20 KB Swing 24/16kg

15 Goblet Squat 24/16kg

10 Push Press 45/30kg

5 Bar Facing Burpees

(20 Min Cap)

 

 

 

Friday 11/12/2015

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Workout


Strength

10 Min EMOM 

2x Squat Snatch @60%


Conditioning 

12 Min AMRAP

10m Burpee Broad Jump

15 KB SDHP 32/24kg

10m Burpee Broad Jump

15 Jumping Pull up

 

 

Thursday 10/12/2015

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Workout

image


Buddy Wod 

25 Min Alt AMRAP 

10 Box Jumps 24″/20″

8 Dbl KB Front Squat 24/16kg

6 Push up

then 

For Time 

300 Double Unders

100m Farmers Carry 24/16kg

(15 Min Cap)

 

 

Tuesday 08/12/2015

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Workout


Strength

Drop Snatch 5×3


Conditioning 

Wod 

“DT”

5 Rounds For Time 

12 Deadlift 70/45kg

9 Hang Power Cleans 70/45kg

6 Push Jerk 70/45kg

(15 Min Cap)

 

 

 

Monday 07/12/2015

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Workout


Strength

Ring Swings 4×6


Conditioning 

Wod 

Tabata This! 

20 sec max reps, 10 sec rest. X8 sets 

– Squat Cleans 70/45kg

– Double Under

– Chin up

*2 Min Rest Between Tabata’s*

 

 

 

Friday 04/12/2015

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Workout


Conditioning 

Wod 

For Time

100 Air Squats

80 KB Swing 24/16kg

60 Ball Slams 10/5kg

40 Pull up

20 KB Single Arm Thruster 24/16kg

40 Snap Jumps

60 Walking Lunges

80 Sit up

100 Double Unders

(25 Min Time Cap)

 

 

Thursday 03/12/2015

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Workout


Strength

Handstand Hold

45sec x4 sets


Conditioning 

16 Min Alt EMOM 

4 Rounds 

Min 1: 6 Deadlift 120/80kg

Min 2: 8 Burpee over Bar

Min 3: 10 Toes to Bar

Min 4: 45 Double Unders