Thursday 31 July 2014

Friday

Partner WOD:

WOD 1:
3 RFT
10 x Burpees
10 x Alternate KB Snatches (L1 - Single arm KB Swings)
100m Sprint

WOD 2:
For Time:
100 x Double Unders
10 x Thrusters (L1 30/20, L2 & L3 40/30)
80 x Double Unders
8 x Thrusters
60 x Double Unders
6 x Thrusters

WOD 3:
10/8/6/4/2
Power Cleans @ 50% 1RM
Toes to Bar

WOD 4:
21/15/9
Wall Balls
Pull ups

Partner A does WOD 2 then WOD 4, whilst Partner B does WOD 1 then WOD 3. Once both athletes have completed their WODS, they swap. Record total time taken. 30 minute cutoff.






Wednesday 30 July 2014

Thursday


3-3-3-3 Dead Lift

Then 4 x Rounds:
10 x 4 count tempo Deadlifts @ 60% 3RM
Rest 40 seconds

AMRAP SPRINTS

1) AMRAP 4:
10 x Burpee Box Overs
10 x Knees to Elbows

then

2) AMRAP 4:
10 x Push Ups
10 x KB Swings

Combine rounds for total score

Tuesday 29 July 2014

Wednesday


AMRAP 16:

2 x Muscle Ups, 4 x Ring/ Strict pullups, 6 x Ring Rows
8 x Hang power snatch (30/20 - 40/30 - 50/40)
16 x Wall Balls
25m Bear Crawl. 

Monday 28 July 2014

Tuesday

3-3-2-2-1 Power Clean

AMRAP 12:

9 x Dead Lift
6 x Power Clean
3 x Front Squats
20 x Double Unders

L1 - 50%, L2 & L3 - 60% 1RM Power Clean

Sunday 27 July 2014

Monday

4 x Rounds for time:

Run (L1 200m, L2 & L3 400m)
10 x Pullups (L3 Chest to Bar)
20 x Box Jumps/ Step Ups (24/20)

Thursday 24 July 2014

Friday

Partner WOD:

AMRAP 20:

Partner A completes: 3 x rounds of Cindy (5 x pullups, 10 x Push Ups, 15 x Squats)

In that time partner B completes: AMRAP Burpee box jumps.

Then swap and score total rounds of Cindy.

Inhouse throwdown competitors have the option of Using WOD times for Open gym.



Wednesday 23 July 2014

Thursday


"Diane"

21-15-9

Dead Lift (100/75)
HSPU

Tuesday 22 July 2014

Wednesday


10 minutes: Work to a 2RM Weighted Push Up

AMRAP 10

7 x Ring Dips 
12 x Box Jumps (L1 24/20" L2 & L3 26/24")
Sprint (L1 100m, L2 & L3 200m)

Monday 21 July 2014

Tuesday

3-3-3-3 Strict Press

12 minute Ladder:

2 - 4 - 6 - 8 - 10 etc
Shoulder to overhead (Strict Press Weight)
Toes To Bar
20 x Double Unders after each round

S2O bar taken from the ground.

Tips for Double Unders:

- Keep your elbows pinned to your sides as this prevents your arms creeping out and the rope coming up, causing you to trip up.
- Keep your hands forward as this prevents the rope creeping back, causing you to trip up.
- Jump off the balls of your feet keeping your knees only slightly bent.
- Butt cheeks/ midline tight.
- Stare at something in the distance which is eye height.

Sunday 20 July 2014

Monday

Tabatas:
24 x rounds, 20 seconds work, 10 seconds rest for max reps rotating through:

Alternate KB snatches (L1 16/12, L2 20/16, L3 24/20)
Burpees
Wall Balls

Thursday 17 July 2014

Friday


In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Power Cleans + Jerks (50% 1rm) until A gets back.
Switch and repeat. (score is reps of power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats (same weight as C&J) from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpee box jumps
Switch and repeat.
5 Burpees box jumps= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Wednesday 16 July 2014

Thursday

3-3-2-2-1-1 Hang Squat Clean.

Then:

L1: 4RFT

7 x Hanging Squat Clean @ 60% 1RM
15 x HR pushups
60 x Single Unders

L2 & L3: 5RFT

7 x Hanging Squat Cleans @ 60% 1RM
15 x Push Ups
30 x Double Unders

Tuesday 15 July 2014

Wednesday

L1)

16/14/12/8/6/4

Banded Pull ups
Wall Balls
Step Ups (24/20)

L2 & L3)

20/18/16/14/12/10

Pull ups
Wall Balls
Box Jumps (24/20)

20 minute cut off

Monday 14 July 2014

Tuesday

For Time:

Run (L1 & L2 400m, L3 800m)
25m Plate Lunge (L1 10/5, L2 15/10, L3 20/15)
30 x Thrusters (L1 30/20, L2 40/30, L3 50/40)
25m Plate Lunge (L1 10/5, L2 15/10, L3 20/15)
Run (L1 & L2 400m, L3 800m)

Sunday 13 July 2014

Monday

10 minutes: Work to a 1RM Back Squat

4 Rounds:

8 x tempo (4 count) Back Squats @ 60% 1RM
rest 1 minute between sets.

AMRAP 8:

5 x Strict Burpees
7 x Toes to Bar
100m Sprint

Friday 11 July 2014

Saturday

Open Gym: 8am - 10am

Thursday 10 July 2014

Friday

Partner WOD

For Time:

100 x Pullups
100 x KB Swings (L1 16/12, L2 24/16, L3 32/24)
100 x Double Unders
100 x Hang Power Snatches (L1 30/20, L2 & L3 40/30)
100 x Burpees

1 x person working at a time.

Wednesday 9 July 2014

Thursday


Deload Week:

OTMEM 20:

Odds - 2 x Muscle ups (Ring/bar/low ring transition)
Evens - 3 x Squat Clean & Jerks (Heavy as possible)

Tuesday 8 July 2014

Wednesday


Deload Week

Skill: Pull up Progressions

OTMEM 8:

Odds - Max unbroken strict pull ups.
Evens - Max unbroken kipping pullups. 

Then:

OTMEM 6:

Max Unbroken Push ups.

Monday 7 July 2014

Tuesday


Deload Week

Skill: Snatch progressions

25 Minutes:

Snatch Complex:

1 x Snatch grip Dead Lift
1 x Squat Snatch
3 x Overhead Squats

Start light, increase weight after each complex, rest as needed.

Sunday 6 July 2014

Monday

Deload Week:

5 Rounds for Quality:

20 x Alternating Pistol Squats (Unassisted/ Band/ Box)
Max HSPU (Choose either strict or kipping)

Friday 4 July 2014

Saturday

Open gym: 8-10am

Get your skills on!

Thursday 3 July 2014

Friday

Partner WOD:

AMRAP 25 minutes:

7 x Toes to bar (L1 hanging knee raise)
9 x Dead Lifts (50% 1rm)
11 x Burpee Box Jumps (20")

Partner A works on rounds for the time it takes partner B to complete a 200m KB carry. Once Partner B finishes the carry, they swap, and partner B continue rounds wherever partner A was up to.  
Score total full rounds.

Single KB carry 
(L1: 20/12, L2: 24/16, L3: 32/24)

Wednesday 2 July 2014

Thursday


A) 15 minutes - 1RM Power clean

B) As many ladders of the following in 12 minutes:

1-2-3-4-5 
Hang Power Clean @ 75% of the 1RM achieved in Part A.

Eg: 
Perform 1 x hang power clean then rest as needed; perform 2 x hang power cleans then rest as needed; perform 3 x hang power cleans then rest as needed; etc... up to 5 x power cleans, then start again at 1. If you drop the bar before you achieve the designated amount of reps in that set, you must begin that set over - i.e. if you drop the bar on your 4th rep of your set of 5, you must begin that set of 5 again from 0.

Tuesday 1 July 2014

Wednesday


"Fight gone bad"

3 rounds for max reps

1 x min SDHP
1 x min Push Press
1 x min Wall Balls
1 x min Box Jumps
1 x min Row for calories
1 x min rest