Monthly Archives: March 2016

Tuesday 29/03/2016

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Workout 


Conditioning 

Wod 

12 Min AMRAP 

30 Double Unders

15 Toes-Bar

5 Deadlift 160/100kg


Core Strength

1 Min Max Reps

-Hollow Rocks

-Arch Rocks

-1 Min Rest

3 Sets 

 

 

 

Thursday 24/03/2016

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Workout 

Open Season 

image


Conditioning 

Buddy Wod 

Wod 1 

Find a 3RM Hang Squat Clean

(10 Min Cap)

Wod 2 

For Time 

42-30-18 

C-B Pull up

Thruster 40/25kg

Kb Swing 32/24kg

(16 Min Cap)

 

Wednesday 23/03/2016

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Workout

Open Season


Strength

Superset: 

Ring Dip x8

Push Up x12

4 Sets 


Conditioning 

Wod 

15 Min AMRAP 

6 Squat Snatch 60/40kg

10 Box Jump 24″/20″

14 Walking Lunge steps

 

Friday 18/03/2016

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Workout

Open Season 


Conditioning 

Buddy Wod 

25 Min AMRAP

50 Push Press 40/25kg

100 Double Unders

50 SDHP 50/30kg

100 Double Unders

50 Deadlifts 60/35kg

100 Double Unders

 

 

Thursday 17/03/2016

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Workout

Open Season 


Strength

Strict Chin up

5-5-5-5-5-5-5


Conditioning 

Wod 

4 Rounds For Time 

12 Clusters (Ascending Weight)

24 Box Jump 24″/20″

Men: 40-50-60-70kg

Ladies: 15-25-35-45kg 

 

 

Wednesday 16/03/2016

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Workout

Open Season 

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Conditioning 

3 Rounds 

1 Min Max Reps per Exercise. 

-Medball Cleans 10kg

-Calorie Row

-Battle Ropes

-Double Under

-HSPU

-GHD Sit Up

*2 Min Rest between rounds*

 

 

Tuesday 15/03/2016

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Workout

Open Season 

image


Strength

Overhead Squat

6-6-6-6-6-6


Conditioning 

Wod

15 Min Alt EMOM

5 Rounds 

Min 1: 9 Burpee

Min 2: 15 KB Swing 32/24kg

Min 3: 21 Wall Balls 10/7.5kg