Wednesday 8/5/2012

  • Thursday 31/7/14

    Strength

    3x6 Front Squat

    15min Work Up to 1RM Snatch

    Conditioning

    3 Rounds

    25 Ab Mat Sit Ups

    50 OH Walking Lunges 

     


  • Wednesday 30/7/14

    Conditioning

    Min 1-10

    1.5km run

    then

    AMRAP

    Hang power clean @70%

    Min 10-20

    15-12-9

    Pullup

    30-24-18

    Slam Ball

     

    Min 20-30

    3 Rounds

    5x P/snatch @60% 1rm

    15x  hspu

    30x airsquat

     

    Min 30-40

    1.5km run

  • Tuesday 29//14

    Strength

    a)

    10min to find heavy

    3 Position Clean

    Conditioning

    200m Run

    30 Wallballs 9/7kg

    20 Toes to bar

    30 Box jumps, 24/20" Box

    20 SDHP 32/24kg

    30 Burpees

    20 Shoulder to overhead 60/40kg

    Block Run

    A) 3min max Distance

    B) 6min max Distance

    C) 1 Full Round


  • Monday 28/7/14

    Strength

    Back Squat 10x3 same weight across

    Strict Press 3 EMOM 6min

    Conditioning

    7min Ascending Ladder

    20 Double Unders + 1 Snatch

    20 Double Unders + 2 Snatch

    20 Double Unders + 3 Snatch

    20 Double Unders + 4 Snatch

    Continue same rep increase... ... ...

  • Saturday 26/7/14

    Conditioning

    7 Rounds

    200m Run

    10 Burpee

    10 Ab Mat Situps

    10 Push Ups

    10 Squats

    10 Pull Ups

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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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