Wednesday 8/5/2012

  • Thursday 9/10/14

    Conditioning

    4x400m Run on 3min


    Met Con 

    5 Rounds

    10 Box Step Ups 20" w/ KB 24/16kg

    2 Rope Climbs

    10 Box Jumps

  • Wicked Wednesday 8/10/14

    Wednesday Inspired by Sherwoods Monster Mash

    Begin at 0:00

    For time:

    80 Wall ball 9/7kg

    60 Push-ups

    40 Pistols, alternating legs

    20 Overhead Squats 70/45kg

    Begin at 20:00

    2 Rounds for time:

    25 Deadlifts 100/80

    35 Ab Mat sit-ups

    20 Shoulder Taps

    Begin at 40:00

    2 Rounds:

    15 Push Press 60/35kg

    15 Calories Rowing/Airbike

    60 Double-unders

     

  • Tuesday 7/10/14

    Strength

    a)

    10min find heavy

    1 Rep Snatch

    b)

    Box Squat 

    2x10

    Conditioning

    15-12-9

    Snatch @ 60% of todays strength 

    Burpee Over Bar


  • 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!!!


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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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