Monthly Archives: May 2016

Tuesday 31/05/2016

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Workout

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Strength/Skill

Ring Muscle up

4x Max unbroken


Conditioning 

Wod

5 Rounds For Time 

16 Kb Snatch 24/16kg (8p/s)

10m OH Plate Walking Lunge 20/15kg

16 Toes-Bar

10m OH Plate Walking Lunge 20/15kg

(15 Min Time Cap)

 

 

Monday 30/05/2016

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Workout

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Strength

10 Min EMOM

1 Deadlift @90% of 1RM


Conditioning 

Wod 

15 Min AMRAP 

12 Thrusters

8 Burpee Box Jump

*Weight increases every round*

Men: 20kg, 30kg, 40kg, 50kg, etc

Ladies: 15kg, 20kg, 25kg, 30kg, etc

 

 

 

 

Friday 27/05/2016

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Workout 

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Stacie Tovar-“I’m a workhorse. One-hundred percent thoroughbred, baby!”


Conditioning 

Wod 

“Barbara”

5 Rounds For Time 

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

3 Min Rest Between Rounds 

(30 Min Time Cap)

 

 

Thursday 26/05/2016

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Workout

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Conditioning 

Buddy Wod 

Wod 1 

12 Min AMRAP 

30 Strict HSPU

60 Hang Power Cleans 60/40kg

*2 Min Rest*

Wod 2 

12 Min AMRAP 

*Partner Holds Chin up*

100 Double Unders

100 Wall Balls 10/7.5kg

 

 

Thursday 19/05/2016

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Workout

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Conditioning 

Buddy Wod 

4 Min Max Reps per Station, 30 sec Rest between Stations. 

-Calorie Row

-Thrusters 45/30kg

-Double Unders

-GHD Sit ups

-KB Swing 32/24kg

 

Wednesday 18/05/2016

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Workout 


Strength 

Strict Ring Dip

4x 15


Conditioning 

Wod 

Tabata” 

20 sec Max Reps, 10 sec Rest x8 Sets 

-Squat Clean 60/40kg

1 Min Rest

-Box Jump 24″/20″

1 Min Rest 

-Push Press 30/20kg