Wednesday 8/5/2012

  • Friday 3/10/14

    “Holleyman”

    30 rounds for time of:

    5 Wall ball shots 9/7kg

    3 Handstand push-ups

    1 Power Clean 100/60kg

  • Thursday 2/10/14

    Strength

    Strict/Push/Jerk Medley 

    Max reps of:

    Strict Press - Push Press - Push Jerk

    4 Rounds

    Conditioning

    In Pairs:

    4 x 500m Row

    Rest while team mate is on the rower, no longer!!!


  • Wednesday 1/10/14

    Conditioning

    0-18min to complete
    3.2km Run
    In Remaining Time Max Rep Power Clean 80/50kg

    @28min on the clock
    For Time:
    40 Pistols
    20 Deadlifts 120/90kg
    1.6km Run

    @ 45min on the clock
    2 Rounds:
    800m Run
    6 Rope Climbs



  • Tuesday 30/9/14

    Strength

    10min

    Work Up to heavy

    1 Power Snatch + 1 Squat Snatch

    Conditioning

    15 Shoulder to Overhead

    30 Toes 2 Bar

    15 OHS

    -then-

    3 Rounds

    15 Chest 2 Bar

    12 Box Jump Over

    9 Back Squat

    60/40kg Weight is for all Barbell Movements


  • Monday 29/9/14

    Strength

    3 x 8 Deadlift

    Adv. Deficit Deadlift

    Conditioning

    1min Max Cal Airdyne

    1min Rest

    10min AMRAP

    3 Power Clean 60/40kg

    3 Hang Squat Clean

    3 Thrusters

    30 Double Unders

     

    NB 9 Barbell movements must be performed unbroken, a 3 rep burpee penalty served if the bar is dropped 


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Wednesday 8/5/2012

 

Speal............ Guys have a read of this post by Lisbeth

Strength/Skill

5 x ME Double Unders

10sec Band Sprint between sets

Met Con

15min AMRAP

2-4-6-8-10-12-14-16..... Clean and Jerk 70/50kg

5 Burpees

10 Pushups

15 Squats

2 comments (Add your own)

1. Ben wrote:

Todd 202 Double Unders UnBROKEN~


Thu, May 10, 2012 @ 11:50 AM

2. Ben wrote:

Matt 8's + 10 @ 30kg


Dani 6's 10min


Bec 2km Row, 50 Press @ 20kg, 30 Front Squat @ 20kg


Colin 8's + 8 @ 40


Jason 6's + 13 @ 40kg


Kate 8's +14 @ 35kg


Rhi 6's +28 rx


Samara 12's @ 12kg, mod


Dutch 8's + 1 rx


Thu, May 10, 2012 @ 11:53 AM

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