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===================================================================

Saturday 12th July 2014

Metcon

2 Front Squats   60/35kg

4 Power Cleans   60/35kg

6 Burpee

8 Front Squats   60/35kg

10 Power Cleans   60/35kg

12 Burpee

   2 rounds of:

10 Wall Balls   10/7kg

20 Medball Slams   10/7kg

30/15 Skipping / DU's

   45min AMRAP

===================================================================

Friday 11th July 2014

Technique

Snatch

   1-1-1-1-1-1

 

Metcon

50 Squat Thrusters   20/15kg

   then - 3 rounds of:

20 Sit Ups

15 Jack Knifes

10 Toes to Bar

5 GHD Sit Ups (if able to)

   then

50 Squat Thrusters   20/15kg

   16min CAP

===================================================================

Thursday 10th July 2014

Strength / Technique

Clean & Press

   Find 1RM

 

Metcon

3 bb Complex   60/35kg

   - 1 Deadlift

   - 1 Hang Squat Clean

   - 1 Front Squat

   - 2 Shoulder Press

9 Pull Ups

15 Wall Balls   10/7kg

21 Box Jumps / Step Ups   24/20'

   20min AMRAP

===================================================================

Wednesday 09th July 2014

Metcon

40/20 Skipping / DU's

30 Air Squats

20 Plate Floor to Overhead   25/15kg

10 kb Swings   32/20kg

   40min AMRAP

Every 5min - 4 rounds of:

1 Cluster   60/40kg

1 Burpee Bar Over

===================================================================

Tuesday 08th July 2014

Strength

Push Press

   6-6-6-6-6

 

Metcon

40 Sit Ups

30 Rower (calories)

20 Burpee

10 Toes to Bar (Knee Raises)

   17min AMRAP

===================================================================

Monday 07th July 2014

Strength

Back Squat

   6-5-4-3-2

 

Metcon

5 Power Cleans   60/40kg

10 Pull Ups

15 Wall Balls   10/7kg

   16min AMRAP

===================================================================

Friday 04th July 2014

Metcon 1

10 Shoulder Press   30/20kg

10 1/2 Burpess (land in deep squat)

10 kb Sumo Deadlift High Pulls   24/16kg

10 Leg Kickout Push Ups

50/20 Skipping/DU's

   16min AMRAP

 

Metcon 2

3 Clusters   40/25

4 Supine Rope Climbs

  (or 2 x 4.0m Rope Climbs)

250m Rower

   14min AMRAP

===================================================================

Thursday 03rd July 2014

Metcon 1

Front Squats   40/25kg

(or Overhead Squats 25/15kg)

Pull Ups

Sit Ups

   21-15-9 (time cap 15min)

 

Metcon 2

21m Plate Overhead Lunge Walks   15/10kg

15 Ring Rows

9 Reverse Burpee Hand Walkout Push Ups   15/10kg

   5 rounds (25min time cap)

===================================================================

Wednesday 02nd July 2014

Metcon 1

"Morrison"

Wall Balls   10/7kg

Box Jumps   24/20'

kb Swings   24/16kg

   50-40-30-20-10

30min Time Cap

 

Metcon 2

Power Cleans   50/35kg

   10min AMRAP

===================================================================

Tuesday 1st July 2014

Metcon 1

5 Deadlifts   80/50kg

10 Knees to Elbows

15 Rower (caloies)

   12min AMRAP

 

Metcon 2

10 Plate Floor to Overhead   20/10kg

20 Lateral Plate Jump Overs

30/15 Skipping/DU's

   12min AMRAP

 

Metcon 3

10.5m Shuttle Run

   8min AMRAP

(Up & Back = 2)

===================================================================

Monday 30th June 2014

Metcon

90sec Squat Cleans   40/25kg

90sec Medball Jump Slams   10/7kg

90sec skipping / Du's

90sec Burpee

90sec Box Jumps   24/20'

90sec Pull Ups

90sec Wall Balls   10/7kg

90sec kb Swings   24/15kg

90sec Plate Touch Box Jumps   2 x 25kg Plate Stack

90sec Ring Rows

   30sec Rest between exercises

2 rounds - 2min rest between rounds

===================================================================

Saturday 28th June 2014

Metcon

3 Clean & Press   60/40

6 Pull Ups

9 Box Jumps   24/20'

12 Sit Ups

   45min AMRAP

Every 5min - 1 round of:

50/20 Skipping/DU's

5 Burpee

10 Wall Balls   10/7kg

100m Run

Continue for remaining time

Total up reps (1st part only)

===================================================================

Friday 27th June 2014

Metcon

2min Skipping/Du's

  30sec Rest

2min Clean & Press   42.5/30kg

  30sec Rest

2min Sit Up

  30sec Rest

2min Rower (calories)

  30sec Rest

2min kb Swings

  30sec Rest

2min Burpee

   3rounds - total reps

3min Rest between rounds

===================================================================

Thursday 26th June 2014

Plyometrics (course)

Plate Stack Box Jumps

Agility Ladder

Speed Rings Broad Jumps

===================================================================

Wednesday 25th June 2014

Metcon 1

30 Shoulder Press   40/20kg

20 Bent Over Row   40/20kg

10 Lunge Jumps (each leg)

20 Sit Ups

30 Power Cleans   40/20kg

   20min AMRAP

 

Metcon 2

20 Plate Floor to Overhead   25/15kg

50/20 Skipping/DU's

10 Toes to Bar/Knee Raises

   20m AMRAP

===================================================================

Tuesday 24th June 2014

Metcon 1

6 Deadlifts   60/40kg

12 Bar Jump Overs

18 Wall Balls   10/7kg

   15min AMRAP

 

Metcon 2

1 Squat Clean & Press   40/25kg

1 Burpee Bar Overs

   8min AMRAP

 

Metcon 3

10 Pull Ups

10 Push Ups

10 Front Squats

30.0m Shuttle RUns (at 5.0m)

   12min AMRAP

===================================================================

Monday 23th June 2014

Metcon 1

"The Ghost"

1min Rower (calories)

1min Burpees

1min Skipping/Du's

1min Rest

   6 rounds for total reps

 

Metcon 2

10 kb Swings   24/16kg

10 Power Cleans   42.5/25kg

   12 min AMRAP

===================================================================

Saturday 21st June 2014

Metcon

100m Run

90 Skipping

80 Sit Ups

70 Medball Slams   10/7kg

60 Plate Touch Jumps   2 x 25kg Plate Stacks

50 Rower (calories)

40 Wall Balls   10/7kg

30 Burpees

20 Pull Ups

10 SQuat Clean & Press   40/30kg

   45min Time Cap

===================================================================

Friday 20th June 2014

EMOTM

1 Deadlift   60/40

1 Power Clean

1 Hang Squat Clean

2 Burpee Bar Overs

   30 rounds

 

Metcon

5 Reverse Plate Burpee Press   15/10kg

10 kb Swings   24/16

5 Pull Ups

   8min AMRAP

===================================================================

Thursday 19th June 2014

Metcon 1

64/30 Skipping/DU's

32 Medball Jump Slams   10/7kg

16 Frog Squat Jumps

   13min AMRAP

 

Metcon 2

3 Wall Walks

15 Sit Ups

6 Power Cleans   40/25

15 Sit Ups

9 Double kb Push Up Deadlifts   2 x 24/16kg

15 Sit Ups

12 Rower (calories)

   15min AMRAP

 

Metcon 3

Wall Balls   10/7kg

   5min AMRAP

===================================================================

Wednesday 18th June 2014

12 Days of Xmas in June

1 Cluster   40/25kg

2 kb Lunges (each leg)   2 x 16/12kg

3 Reverse Burpee Press to Hand Walkout Push Ups   20/10kg

4 Pull Ups

5 Burpee

6 Sumo Deadlift High Pulls   24/16kg

7 Clean & Press   40/25kg

8 Toes to Bar/Knee Raises

9 Box Jumps/Step Ups   24/20'

10 kb Swing   16/12kg

11 Squat Thrusters   40/25kg

12 Rower (calories)

   45min Time Cap

===================================================================

Tuesday 17th June 2014

Technique

Hang Squat Clean

Light Weight Only

 

Metcon 1

5 Shoulder Press   40/25kg

10 Front Squats   40/25kg

15 kb Swing   20/12kg

   12min AMRAP

 

Metcon 2

10 kb Sumo Deadlift   24/16kg

12.0m Burpee Broad Jumps

   12min AMRAP

===================================================================

Monday 16th June 2014

Metcon 1 - Benchmark

"Grace"

30 Clean & Press   60/42.5kg

   For Time

 

Metcon 2

15 Wall Balls   10/7kg

50/20 Skipping/DU's

   9min AMRAP

 

Metcon 3

12 Rower (calories)

9 Burpees

6 Pull Ups

   9min AMRAP

===================================================================

Saturday 14th June 2014

The Games

 

Bucket Ball Shots

Penalty - Burpees for misses 1-2-3-4-5...

(+20 Burpees for group on Long Shot)

 

100m Exact Rowinjg

Penalty - Reverse Burpee Plate Press

Total Metres Over/Under

 

Yoga Ball Bowling

Start with 50 Wall Balls

Deduct amount for each ring

 

Ring Toss (onto tyre)

  (must stay on tyre)

Penaty - 5 Pull Ups per miss

(only 2 if goes into tyre)

 

Cricket Bat/Ball Balancing

In/Out of Racks

Penalty - 5 Air Squats per drop (done immediately)

For every second over quickest time = 1 Squat Clean

===================================================================

Friday 13th June 2014

Strength

Front Squats

   3-3-3-3-3-3

 

Metcon

1,000m Rower

   Then - 3 rounds

15 Wall Balls   10/7kg

12 Toes to Bar/Knee Raises

9 Power Cleans

   Then

1,000m Rower

   20min Time Cap

===================================================================

Thursday 12th June 2014

Metcon 1

9 Squat Thrusters   42.5/30

6 Pull Ups

3 Burpee Bar Overs

   15min AMRAP

 

Metcon 2

10 Plate Plyo Push Ups   2 x 25kg Plate Stack

20 Medball Jump Slams   10/7kg

10 Jack Knife Crunches

20 Medball Slams   10/7kg

25 Rower (calories)

   12min AMRAP

 

Metcon 3

Lunge Jump to Squat Jump

   6min AMRAP

===================================================================

Wednesday 11th June 2014

Strength

Deadlift

    4-4-4-4-4-4

 

Metcon

10 kb Goblet Squats   32/20kg

10 kb Sumo DFeadlift High Pulls   32/20kg

100m Sprint

5 Supine Rope Climbs

   16min AMRAP
===================================================================

Tuesday 10th June 2014

Strength / Technique

Ring Pull Ups

Kipping or Band

Muscle Up Progression

 

Metcon 1

Power Cleans   42.5/30kg

Box Jumps/Step Ups   24/20'

Toes to Bar /Knee Raises

   21-15-9  For Time

 

Metcon 2

CLuster   70/40kg

   6min AMRAP

===================================================================

Monday 09th June 2014

Queens Birthday Workout

Partner Metcon

1) 1 Laying Box Jumps/Steps Ups   24/20'

 

2) 1 Deadlift   60/35kg

    1 Power Clean

    1 Squat Clean & Press

 

3) 20.0m Farmers Carry

 

4) Sit Up Medball Pass   20/14 lbs

 

5) Rower (total up Distance)

 

6) Tyre Flips (alternating)

 

7) 40/20 Skipping/DU's

 

8) 5 Pull Ups (bb Overhead Hold 50/30kg)

 

9) 10 Wall Balls 10/7kg (Plank Holds)

 

  5min Work - 90sec Change Over

===================================================================

Saturday 07th June 2014

Sebastian 28th Birthday Workout

28 Reverse Grip Power Cleans   42.5/30

28 Sit Ups

28 Lunge Jump to Squat Jumps

28 Pull Ups

28 Jack Knives

28 Hand Walkout Push Ups

28 Rower (calories)

28 Oblique Side Crunches

28 Squat Snatches or Clusters   42.5/30

   45min AMRAP

===================================================================

Friday 06th June   2014

1min Intervals

Continue until unable to complete require reps within Minute

 

Metcon 1

Deadlift   80/50kg

Burpee

   1-2-3-4-5-6....

 

Metcon 2

Plate Reverse Burpees

   1-2-3-4-5-6....

 

Metcon 3

Sit Ups   2-4-6-8-10-12....

Skipping   5-10-15-20-25......

 

Metcon 4

kb Swings   24/16kg

Wall Balls   10/7kg

   2-4-6-8-10-12.....

===================================================================

Thursday 05th June 2014

EMOTM

Power Clean + Hang Squat Clean

    Or

Snatch Grip Deadlift + Hang Squat Snatch

Use lighter weight to focus on Technique

 

Mobility & Stretching

With Band, Balls and Rollers

===================================================================

Wednesday 04th June 2014

Metcon

50 Squat Box Jumps/Step Ups   24/20'

40 Sit Ups

30 Burpees

20 Pull Ups

10 bb Floor to Overhead   40/25kg

300/150 Skipping DU's

10 Squat Box Jumps/Step Ups   24/20'

20 Sit Ups

30 Burpee

40 Pull Ups

50 bb Floor to Overhead   40/25kg

   45min Cap

===================================================================

Tuesday 03rd June 2014

Strength

Back Squats

   8-8-8-8

 

Metcon

50 Squat Thrusters   20/15kg

40 Sit Ups

30 Rower (calories)

20 kb Swings   24/16kg

10 Power CLean   60/40

   15min AMRAP

===================================================================

Monday 02nd June 2014

Clean & Press

90sec Internals

Gent - increase weight by 5kg (start at 40kg)

Ladies - increase weight by 2.5kg (start at 25kg)

Lift until Max weight achieved

 

Metcon

12 Plate Floor to Overhead   25/15kg

9 Deadlift   100/60kg

6 Burpee Bar Over

3 Pull Up + Toes to Bar

   15min AMRAP

===================================================================

Saturday 31st May 2014

30 Power Cleans   60/35kg

30 Rower (calories)

30 Burpees

200/90 Skipping/DU's

30 Wall Balls   10/7kg

30 Rower (calories)

30 Pull Ups

200/90 Skipping/DU's

30 kb Sumo Deadlift High Pull   32/24kg

30 Rower (calories)

   45min AMRAP

===================================================================

Friday 30th May 2014

Strength / Technique

Clean & Press

      or

Snatch

   Find 1RM

 

Metcon 1

30 Rower (calories)

20 Box Jumps / Steps Ups   24/20'

10 Toes to Bar

   10min AMRAP

 

Metcon 2

10 Burpees

10 kb Swing   24/16kg

   6min AMRAP

===================================================================

Thursday 29th May 2014

EMOTM

100m Run

2 Deadlifts   80% of 3RM

   20 rounds

 

Metcon

20 Wall Balls   10/7kg

10 Pull Ups

18 Wall Balls   10/7kg

9 Pull Ups

Continue reducing Wall Balls x 2 and Pull Ups x 1 rep each round

   16min AMRAP

===================================================================

Wednesday 28th May 2014

Strength

Front Squats

   3-3-3-3-3-3

 

Metcon

Clean & Press   42.5/30kg

Burpee

Reverse Burpee Plate Press   20/10kg

kb Swing   24/16kg

Rower

   (Fight Gone Bad" style

1min Intervals

3 round with 2min rest between rounds

===================================================================

Tuesday 27th May 2014

Metcon 1

5 Pull Ups

5 Power Cleans   42.5/30kg

10 HR Push Ups

10 Power Clean   42.5/30kg

15 Air Squats

15 Power Cleans   42.5/30kg

   15min AMRAP

 

Metcon 2

20 Sit Ups

50/20 Skipping/DU's

10 JAck Knives

50/20 Skipping/DU'S

10 Plank - Elbows to Hand

50/20 Skipping/DU's

20 Bicycles

50/20 Skipping/DU's

   17min AMRAP

===================================================================

Monday 26th May 2014

Strength

Ring Rows (with 3sec hold)

   To Failure

 

Metcon

3 HSPU

6 Squat Thrusters   42.5/30kg

12 kb Sumo Deadlift High Pull   32/24kg

24m Broad Jumps

   18min AMRAP

===================================================================

Saturday 24th May 2014

Partner Metcon

1)  Laying Box Jump   24/20'

 

2)  1 Deadlift   60/35kg

     1 Power Clean

     1 Squat Clean & Press

 

3)  20.0m Farmers Carry   2 x 32/20kg

 

4)  Sit Up Medball Pass   20/14 lbs

 

5)  Rower (total distance)

 

6)  Tyre Flip (alternating)

 

7)  40/20 Skipping/DU's

 

8)  5 Pull Ups (bb Overhead Hold 50/30kg)

 

   5min Work - 1min Change Over

===================================================================

Friday 23rd May 2014

Strength / Technique

Clean & Jerk

   Find 1RM

 

Metcon

1 Wall Walk

3 Medball Lunge Jump to Squat Jumps   10/7kg

5 Double kb Burpee Deadlifts   2 x 20/12kg

7 bb Bent Over Rows   42.5/30kg

9 Box Jumps   24/20'

   17min AMRAP

===================================================================

Thursday 22nd May 2014

EMOTM

1 Squat Clean   60/35kg

1 Burpee Bar Over

1 Squat Clean   60/35kg

1 Burpee Bar Over

   30 rounds (30min)

 

Metcon

Skipping or Double Unders

   6min AMRAP

on every stop

Plate Ploor to Overhead   20/10kg

Skipping - 10 reps

DU's - 5 reps

Total up Skipping and stops

===================================================================

Wednesday 21st May 2014

Strength

Overhead bb Lunges

   4-4-4-4-4 alternating each Leg

 

Metcon 1

"FRAN"

Squat Thrusters   42.50/30kg

Pull Ups

   21-15-9

 

Metcon 2

"DIANE"

Deadlifts   102.5/70kg

Ring Dips (or box dips)

   21-15-9

===================================================================

Tuesday 20th May 2014

Technique

Push Jerk / Split Jerk

 

Metcon

3 Power Cleans   60/40

6 Supine Floor to Standing Rope Climbs

9 HR Push Ups

12 Double Mountain Climbers

15 kb Swings   24/16kg

   18min AMRAP

===================================================================

Monday 19th May 2014

Strength

Back Squat  

Find 6RM - Complete 3 sets

 

Metcon 1

5 Pull Ups

1 Overhead Squat   40/20

   3 rounds - then

100/45 Skipping or DU's

   8min AMRAP

 

Metcon 2

2 Wall Balls   10/7kg

2 Burpees

Then 4-6-8-10-12 etc.....

   6min AMRAP

===================================================================

Saturday 17th May 2014

Metcon

3 Squat Cleans   60/40kg

5 kb Swings  24/16kg

10 Sit Ups

1,500m Run

6 Squat Cleans   60/40kg

10 kb Swings   24/16kg

20 Sit Ups

750m Run

9 Squat Cleans   60/40kg

15 kb Swings 24/16kg

30 Sit Ups

400m Run

12 Squat Cleans   60/40kg

20 kb Swing   24/16kg

40 Sit Ups

200m Run

15 Squat Cleans   60/40kg

25 kb Swings   24/16kg

50 Sit Ups

100m Run

   Time Cap 45min

===================================================================

Friday 16th May 2014

Strength / Technique

Kipping Pull Ups or Muscle Ups

 

Metcon

250m Rower

9 Clean & Press   60/40kg

100/45 Skipping or DU's

6 Clean & Press   60/40kg

100m Run

3 Clean & Press   60/40kg

   18min AMRAP

===================================================================

Thursday 15th May 2014

Strength / Technique

Overhead Squat

   6-6-6-6-6-6

 

Metcon

50 B/W Squats

20 Push Ups

40 B/W Squats

20 Medball Sit Ups   10/7kg

30 B/W Squats

20 Plate Floor to Overhead   25/15kg

20 B/W Squats

20 Pull Ups

10 B/W Squats

20 Rower (calories)

   21min AMRAP

===================================================================

Wednesday 14th May 2014

Strength / Technique

Power Clean + Hang Squat Clean

   1-1-1-1-1-1

 

Metcon

5 bb Front Rack Lunge (each leg)   42.5/30kg

7 Shoulder Press   42.5/30

   5min AMRAP

 

Rest exactly 2min

 

5 bb Back Lunges (each leg)   42.5/30kg

7 Bent Over Rows   42.5/30kg

   5min AMRAP

 

Rest exactly 2min

 

5 B/W Lunge Jumps

7 Hang Power Cleans   42.5/30kg

   5min AMRAP

===================================================================

Tuesday 13th May 2014

Metcon 1

10 Rower (calories0

10 Box Jump Overs   24/20'

10 Squat Thrusters   42.5/30kg

10 Pull Ups

   10min AMRAP

 

Metcon 2

12 Double kb Sumo Dealifts   2 x 24/16kg

9 Hand Release Push Ups

6 Shuttle Runs (10.0m)

3 Reverse Burpee Plate Press

   12min AMRAP

 

Metcon 3

5 Burpees

5 Toes to Bar

5 Power Cleans   60/35kg

   5min AMRAP

===================================================================

Monday 12th May 2014

Strength

Deadlift

   Find 3RM

 

Metcon

20/10 Skipping/DU's

5 kb Swings   24/16kg

5 Wall Balls   10/7kg

5 Sit Ups  

40/20 Skipping/DU's

10 kb Swings   24/16kg

10 Wall Balls   10/7kg

10 Sit Ups

Continue

60/30-15-15-15

80/40-20-20-20

100/50-25-25-25

   20min AMRAP

===================================================================

Saturday 10th May

Metcon 1

1 Cluster   60/35kg

2 kb Suitcase Lunges   2 x 16/12kg

3 Plate Reverse Burpee Press to Hand Walkout Push Up   20/10kg

4 Squat Thrusters   60/35kg

5 Pull Ups

6 Burpees

7 Sumo Deadlift High Pulls   24/16kg

5 Clean & Press   60/35kg

9 Toes to Bar

10 Box Jumps   24/20'

11 kb Swings   24/16kg

12 Rower (calories)

1, 1-2, 1-2-3, 1-2-3-4

Time Cap 45min

===================================================================

Friday 09th May 2014

Strength / Technique

Cleans

   Find 1RM

Work on getting under Bar

 

Metcon

10 Deadlift   80/50kg

50 Skipping

20 Sit Ups

   17min AMRAP

===================================================================

Thursday 08th May 2014

Metcon 1

10 kb Suitcase Lunges (each Leg)   2 x 20/12kg

10 Clean & Press Bar Jump Overs   60/35kg

200m Rower

   15min AMRAP

 

Metcon 2

3 Front Squats   60/35kg

6 Shoulder Press   60/35kg

9 Pull Ups

12 Burpees

   12min AMRAP

 

Metcon 3

1 Plate Reverse Burpee to Hand Walkout Push Up   20/10kg

   6min AMRAP

===================================================================

Wednesday 07th May 2014

Strength / Technique

Snatch

   Find 1RM

 

Metcon

30 Medball Jump Slams   10/7kg

20 Plate Box Jump Touch   (2 x 25kg stack)

10 Squat Thrusters   42.5/30

   16min AMRAP

===================================================================

Tuesday 06 May 2014

"Health Creation 300" - Re-Test

25 Pull Ups

25 Back Squats (from floor)    40/20kg

25 Push Ups

25 kb Swings   24/16kg

25 Clean & Press   40/20kg

50 Sit Ups

25 Clean & Press   40/20kg

25 kb Swings   24/16kg

25 Push Ups

25 Back Squats (from floor)   40/20kg

25 Pull Ups

   For Time

 

Metcon 2 (If Time Permits)

50 Skipping

10 Power Snatch   35/20

   6min AMRAP

===================================================================

Monday 05th May 2014

Strength

Front Squat

Pull Ups (strict or weighted)

   3 reps each

 

Metcon 1

10 Wall Balls   10/7kg

10 Burpee

   7min AMRAP

 

Metcon 2

2 Wall Walks

10 Skipping

   7min AMRAP

Increase Skipping by 10 each round

===================================================================

Friday 02nd May 2014

Metcon 1

9 Squat Thrusters   42.5/30kg

6 Pull Ups

   8min AMRAP

 

Metcon 2

10 Deadlifts   80/50kg

10 Hand Release Pull Ups

250m Rower

   12min AMRAP

 

Metcon 3

100 Skipping

25 Sit Ups

10 Floor to Overhead   40/20kg

   15min AMRAP

 

OXFAM 100km Trailwalk

Greg, Mirella, Briony & Brett

===================================================================

Thursday 01st May 2014

Strength

Back Squat

   10-10-10-10-10-10

 

Metcon

Rower

Wall Balls   10/7kg

kb Sumo Deadlift High Pulls   32/20kg

Sit Ups

Skipping / DU's

Clean & Press   42.5/30kg

GHD Back Extensions

Burpee

   1min Work

   20sec Change

   2 rouns

===================================================================

Wednesday 30 April 2014

EMOTM

1 Deadlift   60/40kg

1 Power Clean

1 Hang Squat Clean

2 Burpee Bar Overs

   30min

 

Metcon

5 Plate Reverse Burpee with Press   15/10kg

10 kb Swings   24/16kg

5 Pull Ups

   8min AMRAP

===================================================================

Tuesday 29 April 2014

Strength

Bench Press (Off Floor)

   5-5-5-5-5-5

 

Metcon

9 Box Jumps   24/20'

6 Burpees

3 Clusters   42.5/30kg

   3 rounds - Then

250m Rower

   16min AMRAP

===================================================================

Monday 28th April 2014

Strength

Snatch Grip Deadlift

   3-3-3-3-3-3

 

Metcon

5 Pull Ups

5 Power Cleans   60/40kg

10 Push Ups

10 Power Cleans   60/40kg

15 Air Squats

15 Power Cleans   60/40kg

   18min AMRAP

===================================================================

Saturday 26th April 2014

Metcon 1

"Kelly"

400m Run

30 Box Jumps   24/20'

30 Wall Balls   10/7kg

   5 round

  Then - AMRAP for Remaining Time

5 Pull Ups

5 Power Cleans   60/40kg

10 Push Ups

10 Power Cleans   60/40kg

15 Air Squats

15 Power Clean   60/40kg

   45min Cap

===================================================================

Friday 25th April 2014

Metcon 1

Beep Test

 

Metcon 2

8 kb Single Arm Squat Thrusters (Right)   20/12kg

15 Sit Ups

8 kb Single Arm Squat Thrusters (Left)   20/12kg

10 Plank Knee to Elbow

20 Plate Box Jump Touch   (2 x 25kg stack)

   20min AMRAP

===================================================================

Thursday 24th April 2014

Strength

Shoulder Press (Strict)

   6-6-6-6-6

 

Metcon

10 Deadlifty   80/50kg

100m Run

10 Toes to Bar

10m Run

75/35 Skipping / DU's

   16min AMRAP

===================================================================

Wednesday 23rd April 2014

Strength / Technique

Snatch

   Find 1RM

 

Metcon

21 Wall Ball   10/7kg

15 kb Sumo Deadlift High Pulls   32/20kg

9 Burpees

   15min AMRAP

===================================================================

Tuesday 22nd April 2014

Strength

Back Squats

   8-8-8-8-8-8

 

Metcon 1

6 Squat Thrusters   42.5/30kg

12 kb Swings   24/16kg

   6min AMRAP

 

Metcon 2

20 Plank Thrusts

10 Plate Floor to Overhead   25/15kg

   6min AMRAP

===================================================================

Monday 21st April 2014

Metcon 1

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

   For Time

 

Metcon 2

12 Snatch   40/20kg

50/20 Skipping/DU's

24 Deadlifts   60/40kg

   6 rounds

===================================================================

Saturday 19th April 2014

Metcon

50 Sit Ups

   then - 5 rounds

10 Clean & Press   60/35kg

100m Run

10 Clean & Press   60/35kg

10 Burpee Box Jumps   24/20'

  then Finish

50 Sit Ups

   45min Cap

===================================================================

Thursday 17th April 2014

Metcon 1

"Roxanne" - Burpees

 

Metcon 2

12 Deadlifts   70/45kg

8 Pull Ups

4 Lunge Jumps to Squat Jumps

   15min AMRAP

 

Metcon 3

5 Hand Release Push Ups

10 Squats (and Type)   20/15kg

   10min AMRAP

===================================================================

Wednesday 16th April 2014

Strength / Technique

Snatch + Hang Snatch

   1-1-1-1-1-1

 

Metcon (Love Your Medball)

21 Medball Slams   10/7kg

18 Medball Squat Thrusters

15 Medball Sit Ups

12 Medball Push Ups (6ea hand alternating)

100m Medball Run & Carry

   16min AMRAP

===================================================================

Tuesday 15th April 2014

Strength

Front Squats

   Find 3RM

 

Metcon

500m Rower (Sprint)

  then

Wall Ball with Floor Touch   10/7kg

Power Cleans   60/40kg

Burpee Bar Overs

   1-2-3-4-5-6-7.....

15min AMRAP

===================================================================

Monday 14th April 2014

Strength

Max Rep Pull Ups

   6 sets

Rest Exactly 2min between sets

 

Metcon 1

10 Clean & Press   42.5/30kg

20/10 Skipping/DU's

   10min AMRAP

 

Metcon 2

9 kb Sumo Deadlift Hig Pull   24/16kg

6 Toes to bar

3 Hand Walkout Push Ups

   10min AMRAP

===================================================================

Saturday 12th April 2014

Metcon

Power Snatches   60/42.5kg - (Isabel for 1st round)

Box Jumps   24/20'

Pull Ups

Burpee

Power Cleans   60/42.5kg

Sit Ups

   30-20-10

(record your "Isabel" time for the Record Board)

45min Cap

===================================================================

Friday 11th April 2014

Technique

Ring or Bar Muscle Up

   Progression with Rubber Bands

 

Metcon

5 bb Front Rack 20' Box Step Ups   30/20kg

10 Hand Release Push Ups

15 Plate Floor to Overhead   25/15kg

20 Sit Ups

   18min AMRAP

===================================================================

Thursday 10th April 2014

Strength

Deadlifts

   4-4-4-4-4-4

(try to use your 3RM weight)

 

Metcon

6 kb Goblet Lunges (each leg)   32/20kg

12 Toes to Bar

18 Power Snatches   40/20kg

   15min AMRAP

===================================================================

Wednesday 09th April 2014

Metcon (with skill)

10 Reverse Burpee Wall Balls   10/7kg

100m Rower

   10 Rounds

Must row exactly 100m

If Over or Under, add those metres together

   Then

1 Cluster   42.5/30kg

1 Burpee Bar Over

10 DU's or 20 Skipping

 1 round for every metre accumulated

===================================================================

Tuesday 08th April 2014

Strength / Technique

Clean & Jerk

   1-1-1-1-1-1

 

Metcon

50 kb Swings   24/16kg

10 Squat Box Jumps   24/20'

40 kb Swings

10 Squat Box Jumps

30 kb Swings

10 Squat Box Jumps

20 kb Swings

10 Squat Box Jumps

10 kb Swings

10 Squat Box Jumps

   16min AMRAP 

===================================================================

Monday 07th April 2014

Metcon

Power Cleans   35/20kg

Shoulder Press   35/20kg

Rower (calories)

Box Jumps   24/20'

Sumo Deadlift High Pulls   35/20kg

To be done in same format as 'Fight Gone Bad"

1min intervals

4 rounds with 2min Rest between rounds

 

Skill

Bucket Shots

   10 Throws

Lunge Jump to Squat Jump penalty for misses

===================================================================

Saturday 05th April 2014

"Fran"

Squat Thrusters   42.5/30kg

Pull Ups

   21-15-9

"DT"

12 Deadlifts   70/35kg

9 Hang Power Cleans   70/35kg

6 Shoulder Push Press   70/35kg

   5 rounds

"Randy"

75 Power Snatches   35/20

 

All 3 workouts back-to-back.

Record your "Fran" time for the records board.

45min Cap

===================================================================

Friday 04th April 2014

Strength

Back Squats

   5-5-5-5-5-5

 

Metcon 1

3 Wall Walks

6 Lunge Jump to Squat Jump (with Plate)   10/5kg

12 Pull Ups

15 kb Swings   24/16kg

   13min AMRAP

===================================================================

Thursday 03rd April 2014

Skill

Broad Jump

For Max Distance

   10 attemps

 

Metcon 1

20/50 DU's or Skipping

10 Burpee Box Jumps   24/20'

   8min AMRAP

 

Metcon 2

5 Clusters   60/35kg

10 Pull Ups

100m Run

   8min AMRAP

===================================================================

Wednesday 02nd April 2014

Strength / Technique

Snatch

   1-1-1-1-1-1

 

Metcon

25 Wall Balls   10/7kg

10 Power Cleans   60/40kg

20 Wall Balls

10 Power Cleans

15 Wall Balls

10 Power Cleans

10 Wall Balls

10 Power Cleans

5 Wall Balls

10 Power Cleans

   20min AMRAP

===================================================================

Tuesday 01st April 2014

Strength

Ring Push Ups

(with weight vest if needed)

 

Metcon 1

10 Pull Ups

15 Box Jumps   24/20'

   10min AMRAP

 

Metcon 2

10 Deadlift   80/50kg

5 Reverse Burpee Plate Press   10kg

10 Sit Ups

   10min AMRAP

===================================================================

Monday 31st March 2014

2014 Games Open Workout 14.5

Squat Thrusters

Bar Facing Burpee Bar Overs

   21-18-15-12-9-6-3

For Time

 

Metcon 2

10 Pull Ups

15 Box Jumps   24/20'

   7min AMRAP

===================================================================

Saturday 29th March 2014

The 4 "Ladies"

Grace

30 Clean & Press   60/40kg

Helen

400m Run

21 kb Swing   24/16kg

12 Pull Ups

   3Rounds

Annie

Double Unders / Skipping

Sit Ups

50-40-30-20-10

(Skipping 120-100-80-60-40)

Isabel

30 Snatches   60/40kg

   Entire workout Capped at 41 minutes

===================================================================

Friday 28th March 2014

Strength / Technique

Snatch

   1-1-1-1-1-1-1

 

Metcon

Squat Cleans   42.5/30kg

Shoulder Push Press   42.5/30kg

Toes to Bar

   1-2-3-4-5-6-7...........

12min AMRAP

 

Re-Test (afternoon session only)

9 Deadlifts   25kg

12 Push Ups (Sit Ups)

15 Box Jumps   20'

   12min AMRAP

Thursday 27th March 2014

EMOTM

1 Clean & Press   60/35kg

2 Push Ups

   2 x Sets each Minute

30min

 

Metcon

10 Sit Ups

20/50 DU's / Skipping

5 Pull Ups

20/50 DU's / Skipping

   9min AMRAP

Wednesday 26th March 2014

Strength

Back Squat (or Deadlift)

 

Metcon

12 Plate Floor to Overhead   25/15kg

9 Deadlift    80/50kg

6 Burpee Bar Overs   25/15kg

100m Run with Plate   25/15kg

   18min AMRAP

===================================================================

Tuesday 25th March 2014

Strength / Technique

Clean & Press

 

Metcon

Squat Thrusters   40/25kg

kb Swing   24/16kg

Sit Ups

   30-20-10

For Time

===================================================================

Monday 24th March 2014

2014 Games Open Workout 14.4

60cal Rower

50 Toes to Bar

40 Wall Balls   9/6kg

30 Power Cleans   62.5/42.5kg

20 Muscle Ups

   14min AMRAP

 

Metcon 2

14.0m Bear Crawls

10 Deadlifts   80/50kg

   15min AMRAP

===================================================================

Saturday 22nd March 2014

Metcon 1

Box Step Ups   24/20'

Rope Slams

Rower

Burpee

   1min Intervals - 30sec Change

   4 Rounds

 

Metcon 2

5 Shoulder Push Press   60/35kg

10 Medball Sit Ups   10/7kg

15 Medbal Front Squat   10/7kg

   7min AMRAP

===================================================================

Friday 21st March 2014

Metcon 1

9 Squat Cleans   42.5/35kg

15 Box Jumps   24/20'

21 Medball Slams   10/7kg

   15min AMRAP

 

Metcon 2

kb Goblet Squat   32/20kg

Rower

   3-6-9-12-15-18.........

15min AMRAP

===================================================================

Thursday 20th March 2014

Technique

Kipping and Butterfly Pull Ups

(also with bands)

 

Metcon 1

100 Burpees

  2min Intervals - Complete 20 DU's or 50 Skipping

   For Time

 

Metcon 2

8 Deadlift   60/35kg

8 Shoulder to Overhead   60/35kg

   8min AMRAP

Wednesday 19th March 2014

Stregnth / Technique

Clean & Jerk

   1-1-1-1-1-1

 

Metcon

15 Power Snatch   40/25kg

12 (6ea) Front Rack Lunges   40/25kg

9 Pull Ups

   15min Amrap

===================================================================

Tuesday 18th March 2014

Work on any weakness you wish to improve upon

 

Metcon

100 Cal Rower

50 Overhead Squats   20/15kg

40 kb Swings   24/16kg

30 Wall Balls   10/7kg

20 Burpees

10 Bear Complex   40/25kg

   For Time

===================================================================

Monday 17th March 2014

2014 Games Open Workout 14.3

10 Deadlifts   62.5/45kg

15 Box Jumps   24/20'

15 Deadlifts   85/62.5kg

15 Box Jumps

20 Deadlifts   102.5/72.5kg

15 Box Jumps

25 Deadlifts   125/85kg

15 Box Jumps

30 Deadlifts   142.5/92.5kg

15 Box Jumps

   8min AMRAP

 

Metcon 2

100m Run

5 Pull Ups

10 Push Ups

15 Sit Ups

   16min AMRAP

===================================================================

Saturday 15th March 2014 - OPEN DAY

Metcon (Only for people who have done CrossFit previously) 

6 Plate Reverse Burpee to Overhead Press   20/10

20 DU's or 50 Skipping

9 Pull Ups

20 DU's or 50 Skipping

12 Power Cleans   60/40kg

20 DU's or 50 Skipping

   16min AMRAP

 

Competition Demo (With Thanks to CrossFit Rise Up and CrossFit Westgate)

Snatch Ladder

Ladies:   25kg-30kg-35kg-40kg-42.5kg-45kg-47.5kg-50kg-52.5kg-55kg

Men:   50kg-55kg-60kg-65kg-70kg-75kg-80kg-85kg-90kg-95kg-100kg-105kg

 

For all to Join

"Bring Sally Up"

===================================================================

Friday 14th March 2014

Strength / Technique

Rope Climbs

   3-3-3

 

Metcon 1

Power Cleans   60/35kg

Toes to Bar (or Knee Raises)

   1-2-3-4-5-6

1min Intervals. Continue to increase reps x 1 each minute

Keep going until unable to complete require reps within minute

 

Metcon 2

10 Wall Balls   10/7kg

20 DU's or 50 Skipping

   5min AMRAP

===================================================================

Thursday 13th March 2014

Strength / Technique

Squat Cleans

 1-1-1-1-1-1

 

Metcon 1

6 Floor to Overhead   40/25kg

100m Run

6 Box Jump Overs   24/20'

   12min AMRAP

 

Metcon 2

Sit Ups

   4min AMRAP - Re-Test

===================================================================

Wednesday 12th March 2014

1,000m Rower Sprint

 

Metcon 1

Wall Balls   10/7kg

Deadlift   80/50kg

kb Reverse Burpee   16/12kg

Plate Overhead Lunge   15/10kg

   30-20-10

===================================================================

Tuesday 11th March 2014

Strength

Weighted Pull Ups

Strict Pull Ups

Negative Release Pull Ups

 Choose which one you will be able to do.

 

Metcon

15 Burpee

15 Back Squat   60/40kg   (pick up from floor)

15 kb Sumo Deadlift High Pull   32/20kg

   15min AMRAP

===================================================================

Monday 10th March 2014

2014 Games Open Workout 14.2

10 Overhead Squats   42.5/30kg

10 Chest to Bar Pull Ups

   3min to complete 2 rounds

12 Overhead Squats   42.5/30kg

12 C2B Pull Ups

   3min to Complete 2 rounds

Continue to add 2 reps per round for evey 3 mins until unable to complete all reps in that round.

Total up Reps

 

Metcon 2

"Grace"

30 Clean & Press   60/40kg

 

Metcon 3

10 Squat Thrusters   42.5/30kg

20 kb Swings   24/16kg

   8min AMRAP

===================================================================

Saturday 8th March 2014

Angies Ugly Little Sister

50 Pull Ups

750m Run (or 1,200m Row)

50 Hand Release Push Ups

750m Run

50 Sit Ups

750m Run

50 Air Squats

750m Run

===================================================================

Friday 7th March 2014

Strength

Deadlift

4-4-4-4-4-4

  Use your 3RM weight for the 4 reps

 

Metcon

3 HSPU

10 Squat Box Jumps   24/20'

   12min AMRAP

Scale HSPU by placing feet up on box.

===================================================================

Thursday 6th March 2014

Strength

Bench Press

 5-5-5-5-5-5

 

1 set Max Reps   40/25kg

  Must keep motion. Set ends when rest required

 

Metcon

15 Wall Balls   10/7kg

9 Toes to Bar

   8min AMRAP

===================================================================

Wedneday 5th March 2014

Strength / Technique

Snatch - Power or Squat

1-1-1-1-1-1-1

 

Metcon

30 Overhead Squats

   then

5.0m Burpee Broad Jumps

10 kb Swing  32/20kg

15 Sit Ups or 10 GHD Sit Ups

  18min AMRAP

===================================================================

Tuesday 4th March 2014

Strength

Back Squat

3-3-3-3-3-3

 

Metcon

5 Squat Cleans   60/35kg

3 Wall Walks

100m Run

   10min AMRAP

===================================================================

Monday 3rd March 2014

2014 Games Open Workout 14.1

30 Double Unders

15 Power Snatches   35/25kg

   10min AMRAP

 

Metcon 2 - "Ugly Fran"

Squat Thrusters

Pull Ups

Rower (calories)

   21-15-9

===================================================================

Saturay 29th February 2014

Partner WOD

Bear Complex

 

kb Complex

 

Medball Burpee Wall Ball

 

Clean & Press

Burpee Bar Jump Over

 

Squat Box Jumps (partner holds squat)

 

Sit Up (partner does DU's or Skipping)

 

Sledge Hammer Tyre Strikes 9 Alternating)

 

   5min AMRAP each exercise

===================================================================

Friday 28th February 2014

Metcon 1

Re-Test

25 Wall Balls   10/7kg

10 Burpees

1 Power Clean   60/35kg

9 Burpees

2 Power Cleans

Continue reducing burpees and increasing Power Cleans by 1

until 1 Burpees and 10 Power Cleans

25 Wall Balls

   For Time

 

Metcon 2

4 Overhead Squats  40/25kg

8 kb Bent Over Rows   2 x 24/16kg

12 V-Hold Medball Paddles   10/7kg

   6min AMRAP

===================================================================

Thursday 27th February 2014

Technique

Turkish Get Up

 

EMOTM - 8min

Odd Minute - kb Sumo Deadlift High Pull  32/20kg

Even Minute - Double Unders / Skipping

Total up max reps for each exercise

 

Metcon 2

Plyometric Push Ups - Chest to Plate (2 x 25kg plate stack)

Rower (calories)

   21-15-9

===================================================================

Wednesday 26th February 2014

Strength / Technique

Power Snatch + Hang Squat Snatch

1-1-1-1-1-1-1

 

Metcon

10 Medball Reverse Burpee Box Jump   10/7kg - 24/20'

10 Pull Ups & Toes to Bar (alternating)

100m Run

   12min AMRAP

If bands are needed for the Pull Ups

10 Pull Ups

10 Toes to Bar

===================================================================

Tuesday 25th February 2014

EMOTM - 20min

2 Clusters   60/35kg

5 Plank to Squat

 

Metcon 1

5 Deadlifts   1/2 of 4RM

10 Wall Balls - No Squat   10/7kg

1min Intervals

4 Burpee at the start of each minute

   8min AMRAP

 

Metcon 2

1 Power Clean   60/35kg

1 Sit Up

   5min AMRAP

===================================================================

Monday 24th February 2014

Strength / Endurance

100 Back Squats

1/2 of your 3RM weight

 

Metcon 2

"Annie"

Double Unders

Sit Ups

50-40-30-20-10

If skipping reps will be for the skipping part:

120-100-80-60-40

===================================================================

Saturday 22nd February 2014

ASH's 37th Birthday WOD

37 Power Cleans   60/35kg

37 Sit Ups

37 kb Swings   24/16kg

37 Rower (calories)

37 Squat Box Jumps   24/20'

37 Pull Ups

37 Suicide Runs (front door to gate - up & back = 2 laps)

   37min CAP

===================================================================

Friday 21st February 2014

Strength / Technique

Snatch (power or squat)

1-1-1-1-1-1

 

Metcon

10 Double kb Rack Lunge   2 x 24/16kg

10 Medball Squat Cleans   10/7kg

10 Burpee Box Jumps   24/20'

   10min AMRAP

===================================================================

Thursday 20th February 2014

Metcon 1

2013 Games Open Workout 13.4

Clean & Jerk   60/42.5kg

Toes to Bar

3-6-9-12-15-18......

   7min AMRAP

 

Metcon 2

100/220 Double Unders / Skipping

   then 21-15-9ea

Medball Reverse Burpee Wall Balls   10/7kg

Pull Ups

Rower (calories)

   the

100/220 Double Unders / Skipping

For Time

===================================================================

Wednesday 19th February 2014

Strength / Technique

Squat Clean + Front Squat

3-3-3-3-3-3-3

 

Metcon

750m Run

   then

5 Burpee Pull Ups

10 kb Swings   24/16kg

15 Medball Sit Ups   10/7kg

   15min AMRAP (time includes run)

Note: if bands are needed for pull ups then;

5 x Burpees

5 x Pull Ups

===================================================================

Tuesday 18th February 2014

Strength

Ring Dips - Strict

4-6 reps (use bands to scale)

20min

 

Metcon

2013 Games Open Workout 13.2

5 Shoulder to Overhead   52.5/35kg

10 Deadlifts   52.5/35kg

15 Box Jumps   24/20'

   10min AMRAP

===================================================================

Monday 17th February 2014

Strength

Deadlift

4-4-4-4-4-4

  Try to use your 3RM to knock out 4 Reps.

 

Metcon

2013 Games Open Workout 13.1

40 Burpee

30 Snatch   35/20kg (30/20)-Scaled

30 Burpee

30 Snatch   60/35kg (40/25)

20 Burpee 

30 Snatch   75/45kg (50/35)

10 Burpee

-- Snatch   95/55kg (60/45)

   17min AMRAP

===================================================================

Saturday 15th February 2014

NO TRAINING TODAY

Oxfam Trailwalk Training Walk

Werribee Gorge National Park

===================================================================

Friday 14th February 2014

Metcon

2012 Games Open Workout 12.4

150 Wall Balls   10/7kg

90/200 Double Unders / Skipping

30 Muscle Ups / Pull Ups

   15min AMRAP

 

Stretch and Mobility

   Rollers and Bands

Thursday 13th February 2014

Strength

Squat - Front or Back

3-3-3-3-3-3-3

 

Metcon

10 Alternating Pistols

12/6 Sit Ups / GHD Sit Ups

20 Medball Lunge Jumps   10/7kg

12/6 Sit Ups / GHD Sit Ups

100m Run

   15min AMRAP

Use step to scale Pistols

===================================================================

Wednesday 12th February 2014

Metcon 1

2012 Games Open Workout 12.3

15 Box Jumps   24/20'

12 Push Oress   52.5/35kg

9 Toes to Bar

   18min AMRAP

 

Metcon 2

9 Deadlift   60/40kg

20/50 Double Unders / Skipping

   14min AMRAP

Males - add 10kg to Deadlift every round

Females - add 5kg to Deadlift every round

===================================================================

Tuesday 11th February 2014

Strength

Pull Ups (weighted or assisted)

3-3-3-3-3-3

 

Metcon

2012 Games Open Workout 12.2

30 Snatch   35/20kg (30/20)

30 Snatch   60/35kg (40/25)

30 Snatch   75/45kg (50/35)

--  Snatch   95/55kg (60/45)

10min AMRAP

===================================================================

Monday 10th February 2014

Strength / Technique

Clean (power or squat)

  1-1-1-1-1-1

Find 1RM

 

Metcon

2012 Games Open Workout 12.1

Burpee (with 6in reach)

   7min AMRAP

===================================================================

Saturday 08th February 2014

Partner Metcon

1). Laying Box Jumps

2). Deadlift   60/35kg

     Squat Clean

     Squat Clean & Press

3). kb Farmers Carrier (shutle run)   2 x 32/20kg

4). Sit Up Medball Passes   9/6kg

5). 20/10 Skipping Double Unders

6). Rower 100m each

   5min per exercise - 1:30 Rest/Change

===================================================================

Friday 07th February 2014

Strength / Technique

Snatch

  1-1-1-1-1-1

Find 1RM

 

Metcon

2011 Games Open Workout 11.6

Squat Thrusters   45/30kg

Chest to Bar Pull Ups

 3-6-9-12-15-18.......

   7min AMRAP

===================================================================

Thursday 06th February 2014

Metcon 1

2011 Games Open Workout 11.4

60 Bar Facing Burpees (jump over)

30 Overhead Squats   55/40kg

10 Muscle Ups

   Scaled

60 Bar Facing Burpees (jump over)

30 Front Squats  55/40kg

20 Pull Ups

   10min AMRAP

 

Metcon 2

2011 Games Open Workout 11.5

5 Power Cleans   65/45kg

10 Toes to Bar

15 Wall Balls

   20min AMRAP

===================================================================

Wednesday 05th February 2014

Technique (only)

Squat Cleans (low weight)

   1-1-1-1-1-1

 

Metcon

2011 Games Open Workout 11.3

1 Squat Clean   75/40kg

1 Jerk / Press   75/40kg

   5min AMRAP

===================================================================

Tuesday 04th February 2014

Strength

Back Squats

   6-6-6-6-6

 

Metcon

2011 Games Open Workout 11.2

9 Deadlifts   70/45kg

12 Push Ups (hand release)

15 Box Jumps   24/20'

   15min AMRAP

===================================================================

Monday 03rd February 2014

Strength

Supine Ring Row

   10-10-10-10-10

 

Metcon

2011 Games Open Workout 11.1

30/70 Double Unders / Skipping

15 Power Snatch   35/25kg 

  10min AMRAP

===================================================================

Saturday 01st February 2014

MetconPicture068.jpg - small

50 Squat Box Jumps  20'

40 Sit Ups

30 Wall Balls 10/7kg

20 Pull Ups

10 Floor to Overhead  40/25kg

750m Run (around block)

10 Squat Box Jumps  20'

20 Sit Ups

30 Wall Balls  10/7kg

40 Pull Ups

50 Floor to Overhead 40/25kg

   45min Cap

===================================================================

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