Wednesday 8/5/2012

  • Thursday 24/7/14

    Strength

    1min MAX Rep KB Swing (Russian)

    1min Plank

    Rest 1min

    3 Rounds

    Conditioning

    In Teams:

    6min MAX Wall Balls 

    Rest 1 min

    6min MAX Cal Row

    1 athlete working at any time

  • Wednesday 23/7/14

    Strength

    1min Max Snatch

    1min Rest

    2min Max Clean & Jerk

    1min Rest

    3min Max Muscle Up/ Chest 2 Bar Pull Up/ Pull Up

    Conditioning

    Buy In

    50 Slam Ball

    ---Then---

    3 Rounds

    20 Front Rack Lunge 50/30kg

    20 Burpee to Plate

    ---Then---

    Buy Out

    50 Slam Ball

    (17min Cap)

  • Tuesday 22/7/14

    Strength

    Floor Press 3x5, 3x3, 3x1 

    Ring Row/ False Grip Pull Up 3x8

    Conditioning

    1000m Row/2000m Airdyne

    100 Double Unders

    1km Run (1 Block+400m Loop)

    Rest 3min

    2 Rounds

    (25min CAP)


  • Monday 21/7/14

    Strength

    15min work to heavy complex of:

    2 Push Press

    2 Push Jerk

    2 Split Jerk

    Conditioning

    8min AMRAP

    20 Back Squat

    20 Push Up

    Rest 2min

    21-15-9

    Power Clean 70/50kg

    2x Double Under

    10min Cap




  • Saturday 19/7/14

    Conditioning

    In teams of 4, 2 Male 2 Female.

    50 Deadlift

    60 Shoulder 2 Overhead

    70 Cleans

    80 Pull Ups

    90 Snatches

    100 Toes 2 Bar

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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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