Monthly Archives: November 2016

Wednesday 30/11/2016

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Workout


Conditioning

Wod

“King Kong”

3 Rounds For Time 

1 Deadlift 200/132kg

2 Ring Muscle up

3 Squat Clean 115/80kg

4 HSPU

or

“Baby Kong”

3 Rounds For Time

1 Deadlift (95% 1RM)

2 MU/ 4 C2B/ 8 Pull ups

3 Squat Clean (80% 1RM)

4 HSPU / Box Strict HSPU

(12 Min Time Cap)

 

Tuesday 29/11/2016

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Workout

image


Conditioning

Wod

“Doc’s Revenge”

For Time 

400m Burden Run 10/5kg

15 Hang Squat Snatch (Unbroken)(60% BW)

5 Snatch Grip Deadlift (Unbroken)(60% BW)

1 Min Snatch Grip Deadlift Hold (Unbroken)(60% BW)

*30 sec Rest*

400m Burden Run

12 HS Snatch

5 SG Deadlift

1 Min SGDL Hold

*30 sec Rest*

400m Burden Run

9 HS Snatch

5 SG Deadlift

1 Min SGDL Hold

* If reps are broken up, run a 200m Penalty*

(30 Min Time Cap)

 

 

Friday 25/11/2016

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Workout


Conditioning

Wod

30 Min Alt EMOM 

6 Sets. 

Min 1: 30 Mountain Climbers

Min 2: 20 Medball Thrusters 10/5kg

Min 3: 10 Burpee Tuck Jumps

Min 4: 20 Medball Slam 10/5kg

Min 5: 30 Ab Mat Sit up

 

Thursday 24/11/2016

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Workout

image


Strength

Back Squat

70% 1RM

7-7-7

80% 1RM

3-3-3-3


 

Gymnastic Conditioning

5 Round For Time

5 Bar Muscle up

5 Strict Deficit HSPU

10 C2B Pull-up

10 Deficit Kipping HSPU

15 Pull-up

15 Kipping HSPU

*Rest 30 sec between Rounds*

(15 Min Time Cap)

 

 

Monday 21/11/2016

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Workout


Conditioning

Wod 1 

12 Min EMOM

Min 1,3,5: 10 Deadlift @50% 1RM

Min 7,9,11: 5 Deadlift @75% 1RM

Even Min: 20 Ab Mat Sit up

Wod 2 

For Time 

12-9-6 

Power Clean 60/40kg

Burpee/Bar(Lateral)

(7 Min Cap)