Monthly Archives: January 2016

Friday 29/01/2016

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Workout

Open Prep 2016


Conditioning 

Wod 

On a running clock:

0:00-3:00

50 Thrusters 20/15kg

3:00-4:00 Rest 

4:00-13:00

9 Min AMRAP 

12 KB Swing

24 Sit Up

36 Double Under

13:00-16:00 Rest 

16:00-25:00

9 Min AMRAP 

12 Push Ups

24 Leg Raise

36 Double Unders

 

 

 

Thursday 28/01/2016

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Workout

Open Prep 2016


Strength

10 Min EMOM 

6 Push Press


Conditioning 

Wod 

For Time 

200m Run

30 Deadlifts 60/45kg

21 HSPU

400m Run

20 DL 80/55kg

15 HSPU

600m Run

10 DL 100/65kg

9 HSPU

(18 Min Cap)

 

 

Wednesday 27/01/2016

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Workout 

Open Prep 2016

image


Technique 

Squat Clean & Jerk


Conditioning 

Buddy Wod 

Wod 1 

Find 1RM Squat Clean & Jerk

(10 Min Cap)

then 

Rest 2 minutes

then 

Wod 2 

12 Min AMRAP

Max Accumulative Reps 

Wall Balls 10/5kg

Squat Cleans 60/35kg

 

 

 

Monday 25/01/2016

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Workout

Open Prep 2016 


Technique

Snatch


Conditioning 

Open Workout 13.1

Complete as far down the Schedule as possible in 17 Min. 

40 Burpee

30 Snatch 40/20kg

30 Burpee

30 Snatch 60/35kg

20 Burpee

30 Snatch 75/45kg

10 Burpee

Max Rep Snatch 95/55kg

 

 

Friday 22/01/2016

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Workout

Open Prep 2016 


Conditioning 

Wod 

For Time 

30 Sit ups

50 Plate Thrusters 20/10kg

30 Sit ups

50m OH Plate Lunge 20/10kg

30 Sit ups

50 Plate Push up

30 Sit ups

50m Plate Bear Crawl 20/10kg

30 Sit ups

(30 Min Cap)

 

Thursday 21/01/2016

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Workout

Open Prep 2016


Strength

10x 10m Resistance Sprints


Conditioning 

Buddy Wod 

Syncronized Wod 

17 Min AMRAP 

7 Burpee Over Bar

10 Buddy Push Press 60/35kg

14 Alt Wall Balls 10/5kg


Extra’s

3x 20 Leg Raises

 

 

 

Wednesday 20/01/2016

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Workout

Open Prep 2016


Strength

Front Squat 

Build up to a 5RM

5×4 reps @ 5RM


Conditioning 

Wod 

12 Min AMRAP

Ascending 2,4,6,8,10,…

Power Clean 100/60kg

Ring Dip

 

 

 

 

Tuesday 19/01/2016

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Workout 

Open Prep 2016 


Conditioning

Wod 

For Time 

Diane

21-15-9 

Deadlift 100/60kg

HSPU

Rest 3 Minutes

Then

50 Chest-Bar Pull-ups

Rest 3 Minutes

Then

100 Box Overs 24″/20″

(25 Min Cap)