Monthly Archives: July 2017

Thursday 27/07/2017

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Workout


Conditioning

Buddy Wod 

30 Min AMRAP 

10 Pull-up

15 KB Swing 24/16

20 Box Jump 24″/20″

*Alt Rounds*

Patner Holds Stability Hold.

Men: 20kg+ 2x 12kg KB

Ladies: 15kg+ 8kg KB

 

 

 

Wednesday 26/07/2017

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Workout


Conditioning

Wod

3 Rounds For Time 

21 Wall Balls 10/7.5kg

15 Burpee/Ball

9 Ring Muscle-up

(15 Min Time Cap)


Core Conditioning

3x Supersets

25 GHD Sit-up

20 Hyperback Extensions 20/10kg (Plate)

 

 

Monday 24/07/2017

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Workout


Skill

Handstand Push up


Conditioning

Wod

5x 3 Min AMRAPS

3 Power Snatch

6 Strict HSPU

9 Front Squat

Wod 1: 30/20kg

Wod 2: 40/30kg

Wod 3: 50/35kg

Wod 4: 60/40kg

Wod 5: 70/45kg

 

 

 

 

Thursday 20/07/2017

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Workout


Conditioning

Buddy Wod

3 Min Max Reps per Station.

-Cal Row

-Wall Balls 10/7.5kg

-Cal Assault Bike

-C2B Pull ups

-20m Shuttle Sprints

-Squat Cleans 60/40kg

*1 Min Rest Between Stations.*

 

Wednesday 19/07/2017

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Workout


Conditioning

Wod

Death by Deadlifts

Men 140kg

Ladies 95kg

Ascending EMOM

Min 1-1Rep

Min 2-2 Reps

etc

Until failure, then perform 1 max set of unbroken Double Unders. 

* 2 Scoring opportunities.


Midline Conditioning

3 sets 

20 sec Hollow Hold

45 sec Arch Hold

 

 

Tuesday 18/07/2017

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Workout


Gymnastic Conditioning

5 Sets 

5x Pull up + 5x Toes-Bar + 3x Bar Muscle up


Conditioning

Wod 

For Time 

21-15-9 

KB Swing 32/24kg

DB Squat Snatch 20/15kg

(9 Min Time Cap)

 

 

Monday 17/07/2017

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Workout


Conditioning

Wod

For Time 

100 Thrusters 60/40kg

*Peform 5x Burpees every time the bar is dropped below the shoulders* (Can not be rested on the neck)

(20 Min Time Cap)


Extra Credit

3 Sets 

20 GHD Sit-up