Monthly Archives: May 2017

Thursday 25/05/2017

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Workout


Conditioning

Part A

Fitness Clock 

1 Min Max Reps Per Exercise

– Assault Bike (Cals)

– KB SDHP 32/24kg

– Plank Hold

– Row (Cals)

– KB Swings 24/16kg

– DB Bench Press 20/15kg

Part B 

6 Min AMRAP 

5 T2B

10 HR Push ups

15 Air Squats

* Comlete 2 Rounds of both parts with 1 Min Rest between rounds.

 

Wednesday 24/05/2017

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Workout


Conditioning

Wod 

For Time 

21-15-9

C2B Pull-up

Deadlift 100/65kg

(12 Min Time Cap)


Midline Conditioning

3 Rounds (Not for Time) 

25 GHD Sit-up

1 Min KB Front Rack Hold

 

 

Monday 22/05/2017

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Workout

IMG_0057


Skill

Rope Climb Technique


Conditioning

Wod

For Time

10 Squat Clean 40/25kg

2 Rope Climb 17′

8 Squat Clean 60/35kg

2 Rope Climb 17′

6 Squat Clean 80/45kg

2 Rope Climb 17′

4 Squat Clean 100/55kg

2 Rope Climb 17′

2 Squat Clean 120/65kg

2 Rope Climb 17′

(15 Min Time Cap)

 

 

Friday 19/05/2017

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Workout


Strength

Back Squat 

75% x5

80% x1

75% x5

83% x1

75% x5

85% x1


Conditioning

Wod

3 Rounds For Time

5 Muscle Snatch 50/30kg

10 OHS 50/30kg

20 Leg Raises

(9 Min Time Cap)

 

 

Thursday 18/05/2017

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Workout


Conditioning

Buddy Wod

In Pairs:

27 Min AMRAP

“Burnout”

50 Burpee Box Overs 24″/20″

50 Push Press 40/25kg

50 Ring Dips

50 Front Squats 40/25kg

50 Pull-ups

50 Power Cleans 40/25kg

 

 

Wednesday 17/05/2017

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Workout


Conditioning

Wod

15 Min Alt EMOM

Min 1: 60 Double Unders

Min 2: 30m Walking Lunge OH Lunge 20/15kg

Min 3: 15 Toes-Bar


Core

3 sets

20 sec Hollow Hold

20 sec Arch Hold

20 sec Rest