19.08.2017

19.08.2017

Aug 18

Strength

A1) Pendlay Row

8 reps x 4 sets

A2) Seated DB Press

8 reps x 4 sets

 

MetCon

8 minute AMRAP

200m Run
21 Air Squats

 

8 minute AMRAP

5 Pull ups
5 Push Ups
15 Double unders / 30 singles

 

18.08.2017

18.08.2017

Aug 17

MetCon

10 minute AMRAP

odd min – 10/7 Cal Row
even min – 9 Burpee

 

10 minute AMRAP

odd min – 10 Box Jump SD
even min – 14 Abmat sit ups

 

10 minute AMRAP

odd min – 14 UNB Wall balls
even min – 14 unb KB Swing

 

17.08.2017

17.08.2017

Aug 16

Strength

A1) Strict Pull ups

5 reps x 4 sets
*if not able to use a single band, then do 10 to 12 tough ring rows

A2) Barbell Push Press

3 reps x 4 sets (tough weight)
*go from the floor and superset with pull ups.
90 seconds on each station

 

MetCon

10 minute AMRAP

8 Power Clean
8 Thruster
8 Burpee
200m Run
Barbell @ 40% 1 rm Power Clean

 

16.08.2017

16.08.2017

Aug 15

Strength

A1)Deadlifts

build to a solid single in 10 minutes
NOT A MAX !!!

A2) Close Grip Bench Press

build to a heavy double in 10 minutes

 

MetCon

3 rounds at moderate pace

1 minute = Russian Twist
1 minute = Assault Bike
1 minute = Plank
1 minute = Row
1 minute = Step Ups

15 sec between stations

 

15.08.2017

15.08.2017

Aug 14

Speed

Power Snatch

3 singles @ 70%
x5 sets
Every 90 second

 

MetCon

2 minute AMRAP X 4

8 Push Ups
10 KB Swings
12 Plyo Lunge
AMRAP Double unders
*60 seconds REST

 

Core Conditioning

Side Plank
30 on 10 off
3 sets per side

 

WOD Scores 15.08.2017

14.08.2017

14.08.2017

Aug 13

Strength

A) Back Squat

1 rep x 3 set @ 95% 1 rm

B) Shoulder Press

1 rep x 3 set @ 95% 1rm

 

MetCon

12 minute AMRAP

8 DB Goblet Squats
200m Run
5 Burpees

 

Core Conditioning

Plank
30 on 10 off
x 4 sets

 

WOD Scores 14.08.2017

12.07.2017

12.07.2017

Aug 11

MetCon

A) 10 minute EMOM

odd – 3 Squat Clean @60%1rm FS
even – 10 Burpees

 

B) 10 minute EMOM

odd – 5 C&J @ 60% C&J
even – 30 sec Max rep double unders

 

C) 10 minute EMOM

3 Power Clean
3 Front Squat
3 Push Jerk
Barbell @60% 1rm PC

11.08.2017

11.08.2017

Aug 10

Strength

A) Strict Pull ups

5 reps x 4 sets
*In between each set do a 200m jog

B) Split Jerk

4 reps x 5 sets (tough)
*In between each set do 40 russian twist.

 

MetCon

3 rounds for Quality

1 minute – Asaault bike (400/300 watts)
1 minute – Plank (aim to go unbroken)
1 minute – Alt Step ups (24/20) (aim 20 reps)
1 minute – Row (Pace 1:52m / 2:05fem)
1 minute – T push ups
* 20 second rest between movements