Monthly Archives: September 2017

Thursday 28/09/2017

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Workout

IMG_0119


Conditioning

Buddy Wod

3 Min Max Reps per Station.

1 Min Rest Between Stations.

-Tyre Flips

-Calorie Row

-Sled Push 100/60kg

-Calorie Assault Bike

-GHD Sit-up

-Burpee

-Rope Climb

 

Friday 22/09/2017

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Workout


Strength

Jerk Complex

3x Push Jerk + 2x Split Jerk

1-1-1-1-1


Conditioning

Wod

4 Rounds For Time

5 Bear Complex @60/40kg

10 Push ups

15 Wall Balls 10/7.5kg

(15 Min Time Cap)

 

 

Wednesday 20/09/2017

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Workout


Strength

Build to a 3RM OHS

(From the Floor)

(15 Min)


Conditioning

Wod 

For Time

21-15-9

OHS 60/40

Deficit HSPU (20kg Plate’s)

* Complete a 200m Run after each Set *

(15 Min Time Cap)

 

 

Tuesday 19/09/2017

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Workout


Conditioning

Wod

AMRAP 2

60 Double Unders

Max Deadlift 60/40kg

*Rest 1 Min

AMRAP 2

60 Double Unders

Max Power Clean 60/40kg

*Rest 1 Min

AMRAP 2

60 Double Unders

Max Squat Clean 60/40kg

*Rest 1 Min

AMRAP 2

60 Double Unders

Max S.T.O.H 60/40kg


 

Mindline Conditioning

3 Sets 

25 sec parellet L-Sit

25 V-ups

 

Friday 15/09/2017

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Workout


Freedom Friday 

Choose a Wod or 2! 

Wod A

1 Rep Max Snatch

Wod B

3 Rounds For Time 

200m Run

15 GHD Sit ups

15 OHS 60/40

5 Burpee- Bar Muscle up

Wod C

For Time

Buy in: 800m Run

80 Double Unders

70 Air Squats

60 KB Swings 24/16kg

50 Push-up

40 Walking Lunge Steps

30 KB SDHP 24/16kg

20 Burpee

10 KB Push Press p/s 24/16kg

Cash out: 800m Run