Monthly Archives: June 2016

Thursday 30/06/2016

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Workout

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Strength

For Time 

100 Weighted Sit ups(10/5kg)


Conditioning

Buddy Wod “DT”

20 Min AMRAP 

Alt Rounds 

9 Deadlift 50/35kg

7 Hang Power Cleans 50/35kg

5 Push Jerks 50/35kg


Extra’s

Pistol Squats 4x 10 p/s

 

 

 

 

Wednesday 22/06/2016

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Workout

Battle Trail Week 

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Conditioning 

Wod 3

On a running Clock:

3 Min Max Reps:

Bar Facing Burpee

3 Min Max Reps:

KB Snatch 24/16kg

3 Min Max Distance:

Handstand Walk (3m intervals)

*3 Scoring Opportunities*

 

Tuesday 21/06/2016

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Workout

Battle Trials Week 

 

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Conditioning

Wod 2 

Men:

5 Rounds For Time 

30 Double Unders

1 Deadlift 170kg

2 Bar Muscle up

3 C2B pull up

4 Toes- Bar

(20 Min Time Cap)

Woman:

5 Rounds For Time 

30 Double Unders

15 Points

5 Deadlift 80kg

Points System:

Pull up x1

Toes-Bar x1

C2B pull up x3

Bar Muscle up x5

(20 Min Time Cap)

*Once an exercise has been chosen, you must complete that round with that exercise.*

 

 

 

Monday 20/06/2016

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Workout

Battle Trials Week 

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Conditioning 

Wod 1 

For Time 

10 Calorie Row

10 Squat Snatch 80/50kg

20 Calorie Row

20 Squat Cleans 80/50kg

30 Calorie Row

30 Wall Balls 10/7.5kg

(18 Min Time Cap)

*2 Scoring Opportunities*

-Reps after 3 Minutes.

– Full Time  or reps after Time Cap. 

 

 

Friday 17/06/2016

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Workout

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Conditioning 

Wod 

For Time 

10-1

-Clean & Jerks 40/30kg

-Push up

-Push Press 40/30kg

-Sit up

-Front Squat 40/30kg

-Box Jump 24″/20″

(25 Min Time Cap)

 

 

 

Wednesday 15/06/2016

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Workout

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Strength

Build up to a Heavy Snatch Complex:

Full Squat Snatch+Hang Squat Snatch+Drop Snatch+OHS


Conditioning 

Wod 

3 Rounds For Time 

60 Double Unders

30 Wall Balls 10/7.5kg

15 OHS 60/40kg

(15 Min Time Cap)

 

 

 

Tuesday 14/06/2016

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Workout


Strength

3 Sets Strict:

15 Ring Dip

10 Plate Push up

5 Chin up (weighted)


Conditioning 

Wod 

1 Min Max Reps per Exercise. 

3 Rounds 

– Thrusters 20/15kg

– Calorie Row

– Russian KB Swing 32/24kg

– Box Jump 24″/20″

– Pull ups

*1 Min Rest Between Rounds*