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Monthly Archives: November 2018

Friday 30/11/2018

By | WOD | No Comments

Workout


Conditioning

Wod

30 Min AMRAP

10 Burpee

30 Air Squats

400m Run

20 Wall Balls 10/7kg

20 Ab-Mat Sit up

400m Run

20 Push ups

20 Snap Jumps

400m Run

10 Ring Rows

30 KB Swings 16/12kg

400m Run

 

 

Thursday 29/11/2018

By | Team Series, WOD | No Comments

Workout


Conditioning

Team Series 2018

Wod D

For Time (RX)

200 Double Unders

100 STOH 40/30kg

50 KB SDHP 24kg

150 Double Unders

75 STOH 50/35kg

40 KB SDHP 24kg

100 Double Unders

50 STOH 60/40kg

30 KB SDHP

(30 Min Time Cap)

Scaled:

Single Unders

STOH 20/15kg, 30/20kg and 40/25kg

KB SDHP 16kg

 

 

 

Tuesday 27/11/2018

By | WOD | No Comments

Workout


Conditioning

Wod

”Strong Gone Bad”

1 Min Max Reps per exercise. 1 Min Rest between Rounds.

3 Rounds

-Ball Slams 15/10kg

-Farmers Carry 40/32kg & 32/24kg

-D-Ball shoulders 60/30kg

-DB Snatch 30/20kg

-KB Suitcase Deadlift 32/24’s

 

 

By | WOD | No Comments

Workout


Strength

Clusters

5-4-3-2-1 (2 Waves)


Conditioning

Wod

12 Min AMRAP

5,10,15,20,….

Toes-Bar

2,4,6,8,…

Squat Clean @60/40kg

 

 

Friday 23/11/2018

By | WOD | No Comments

Workout


Strength

Clean Complex

-Build to a heavy Single.

Squat Clean + Hang Power Clean + Hang Squat Clean + Front Squat

1-1-1-1-1


Conditioning

Wod

EMOM 20 (Max Reps)

Min 1: 45sec D-Ball Shoulders 60/30kg

Min 2: 45sec Handstand Walk (Max Distance)

Min 3: 45sec Devil Press 20/15’s

Min 4: 45sec V-ups

 

 

By | Team Series, WOD | No Comments

Workout


Team Series 2018

Conditioning

Wod C

For Time

Rx:

1 Mile Run

20 Sync Burpee/Bar

40 Box Overs 24”/20”

60 Partner Deadlifts @120kg

40 Box Overs

20 Sync Burpee/Bar

80 Pull-ups

(30 Min Time Cap)

Scaled:

800m Run

20 Burpee/Bar

40 Box Overs 20”

60 Partner Deadlifts 80kg

40 Box Overs 20”

20 Burpee/Bar

80 Ring Rows

(30 Min Time Cap)

 

 

Tuesday 20/11/2018

By | WOD | No Comments

Workout


Conditioning

3 Sets

2min Intervals.

500/400m Row Sprint

90 sec Max Reps Double Unders

2 Min Rest.


Conditioning

Wod

3 Rounds For Time

30 KB Swing 24/16kg

30 Wall Balls 10/7kg

60 Walking Lunge Steps

(15 Min Time Cap)

 

 

Monday 19/11/2018

By | WOD | No Comments

Workout


Conditioning

Wod

Angiewith a bite.

For Time

100 Pull ups

100 Push ups

100 Sit ups

100 Air Squats

*Every 2 minutes perform 1x Squat Clean & Jerk @80% of 1RM.