31 Aug 2014
Monday 1st September
A1. Weighted Pull-ups
3 – 3 – 3 – 3 – 3
A2. Push Jerk
5 sets of 3 reps @ 85%
Alternate sets of weighted pull-ups with sets of push jerk.
B. 15 – 12 – 9 Reps for time of:
Front Squat (60/42.5kg)
Pull-Ups
29 Aug 2014
Saturday 30th August
‘OPT Repeatability Test’
3 rounds – each for time, at 100% effort:
Row 250m
10 x KB Swings 32/24kg
10 x Burpees
10 x KB Swings 32/24kg
10 x Burpees
10 x KB Swings 32/24kg
Row 250m
Rest 10 minutes between rounds.
The goal of this WOD is to test your fitness level by testing your ability to recover. After going all out on round one, you rest ten minutes, do it again, and then again in another ten How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state.
28 Aug 2014
Friday 29th August
A. Deadlift
5 Sets of 3 @ 80%
B. 4 RFT of:
400m Run
10 x Alternating Dumbell (or KB) Snatch
15 x Wall Balls (9/7kg to 10′)
Finisher:
3 x 15 Superman/Superwoman
27 Aug 2014
Thursday 28th August
A. Muscle-Up Practice
10 Mins or Accumulate 20 x MU
B. AMRAP in 15 Mins of:
5 x T2B
10 x Walking Lunges
5 x Ring Dips
10 x Walking Lunges
5 x Pull-Ups
10 x Walking Lunges
or C. AWOD: 6 Rds for time of:
3 x Weighted Pull Ups (20/10kg)
5 x Strict Pull Ups
7 x Kipping Pull Ups
*18 Min Cut Off
For weighted pull-ups place a 20kg dumbbell (wrapped in a towel works best) between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. The aim is to complete this as fast as possible, but also in the least number of sets as possible. Coming off the bar constitutes a set.
26 Aug 2014
Wednesday 27th August
A. Heaving Snatch Balance
3 sets of 3 @ 40-50% (of 1RM Snatch)
B. Snatch (Power or Squat)
4 sets of 2 @ 75%
C. Front Squat
4 sets of 5 @ 75-80%
25 Aug 2014
Tuesday 26th August
A. Push Press
5 sets of 5 reps
B. AMRAP In 8 Mins of:
2 x Rope Climbs (to 15′)
15 x Sit Ups
200m Run
Rest 2 Mins, then
C. AMRAP In 8 Mins of:
2 x Wall Walks
10 x Jumping Squats
30 x Double-unders (or 15 Attempts)
24 Aug 2014
Monday 25th August
A. Clean Pulls
5 Sets of 3 reps @ 90% of 1RM Clean
B. AMRAP in 14 Min of:
5 x Power Cleans (70/50kg)
10 x Box Jump Overs
200m Run
Finisher:
3 x 20 Hollow Rocks
22 Aug 2014
Saturday 23rd August
Reminder: The gymnastics workshops are on this afternoon – Advanced at 1pm, Beginner/Intermediate at 2pm. Make sure you check out all the details on our facebook page or at the gym and have signed up to come along. See you there!
A. 10 Mins to work to a single heavy Front Squat
B.’Cindy meets Grace’
For time:
1 round of Cindy (5 x Pull Ups, 10 x Push Ups, 15 x Squats)
10 x Clean & Jerk (60/42.5kg)
2 rounds of Cindy
8 x Clean & Jerk (60/42.5kg)
3 rounds of Cindy
6 x Clean & Jerk (60/42.5kg)
4 rounds of Cindy
2 x Clean & Jerk (60/42.5kg)
5 rounds of Cindy
21 Aug 2014
Friday 22nd August
A. 3 Mins Max Double Unders
B. 6 rds of the following complex:
1 x Hang Snatch
1 x Pause (at knee) Power Snatch
1 x Power/Squat Snatch
C. Row 2000m for time
20 Aug 2014
Thursday 21st August
A. EMOM for 9 Mins (10 Sets)
5 x Pull-Ups/4 x C2B/3 x MU
B. 5 Rounds for Quality
8 x Strict T2B
8 x P-Bar Shoot Throughs
5 x 15 second Handstand Holds
5 x Forward Rolls
5 x Skin the Cats
C. 15 -10- 5 Reps for time of:
Crash Pad Tuck Jumps
Push Ups
