15 Aug 2014
Saturday 16th August
A. 18 Min to Find 1 RM Clean (Power or Squat)
B. ‘DT’
5 RFT of:
12 x Deadlift (70/50kg)
9 x Hang Power Clean
6 x Push Jerk
or
or ‘Partner DT’
8 RFT of:
12 x Deadlift (70/50kg)
9 x Hang Power Clean
6 x Push Jerk
Partner A completes 1 full round,
then Partner B does a round.
14 Aug 2014
Friday 15th August
A. For total Calories
Row 5 x 1-Minute Intervals
100% Effort. Rest approx 1:1 b/w efforts
B. 4 Rounds for total time:
Row 250m
25 x DU
20 x Walking Lunges
15 x Burpees
Rest 1 Min b/w rds
13 Aug 2014
Thursday 14th August
A. Hang (Just below knee) Power Snatch
5 sets of 3 @ 70%
B. ‘The Chief’
5 Rounds – each round is:
AMRAP in 3 Min of:
3 x Power Cleans (60/42.5kg)
6 x Push Ups
9 x Squats
Rest 1 min b/w rounds
12 Aug 2014
Wednesday 13th August
A. EMOM for 6 Mins complete:
2 x Push Press
2 x Push jerk
2 x Split Jerk
B. ‘Jackie’
For time:
1000m Row
50 x Thrusters (20/15kg)
30 x Pull-ups
Compare to 1 Mar 2014 – Time to beat 5.04.
11 Aug 2014
Tuesday 12th August
A. Front Squat
3 – 3 – 3 – 3 – 3
B. For time:
21 x Goblet Squats (24/16kg)
21 x KB Swings (24/16kg)
400m Run
15 x Goblet Squats (24/16kg)
15 x KB Swings (24/16kg)
400m Run
9 x Goblet Squats (24/16kg)
9 x KB Swings (24/16kg)
400m Run
or C. AWOD ‘Nancy’
5 RFT of:
400m Run
15 x Overhead Squat (42.5/30kg)
*20 Min Cut Off
10 Aug 2014
11th August
A. Handstand Hold/Walk Practice and Drills
Kicking Up
Weight transfers
Shoulder touches
Lateral Walks
B. 15 Min AMRAP of:
1 x Rope Climb to 15′
8 x HSPU or 8m HS Walk
12 x Alternating Pistols
Finisher: Tabata Hollow Rocks
08 Aug 2014
Saturday 9th August
‘Team WOD’
In teams of 3, complete the following:
Row 500m each (one team member rowing at a time)
90 x Thrusters (42.5/30kg)
90 x Pull-ups
Run 400m (all run together)
90 x Box Jumps (24/20″)
90 x Burpees
Run 200m (all run together)
60 x DB Snatch
60 x Ring Push-Ups
07 Aug 2014
Friday 8th August
A. Power Snatch Complex
EMOM for 7 Mins complete:
1 x High-Hang Power Snatch
1 x Hang Power Snatch
1 x Pause (at knee) Power Snatch
1 x Power Snatch
B. 30 Mins to find 1 RM Back Squat
Its here. Time to test our back squats. Just remember – if you don’t break parallel – it doesn’t count. We arent testing our max 1/2 squat. If you are in any doubt, then you probably didn’t go low enough.
06 Aug 2014
Thursday 7th August
A. Push Press
5 – 5 – 5 – 5 – 5
B. AMRepAP in 15 Mins of:
Run 400m
Max Pull-ups
Run 400m
Max HSPU
Run 400m
Max Push Ups
Run 400m
Max Burpees
**Your score is total reps of the different gymnastics movements. Any time you pause or break, you run.
or C. AWOD – Modified 2014 CF Games Event ‘Muscle Up Biathlon’
Run 400m
12 Muscle Ups
Run 400m
9 Muscle Ups
Run 400m
6 Muscle Ups
*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. 20 Min Cut off.
05 Aug 2014
Wednesday 6th August
The ‘Open Test’ (Courtesy of CF New England)
AMRAP in 20mins of:
50 x Wall Balls (9/7kg)
50 x Double unders
40 x Box Jumps (24/20″)
40 x T2B
30 x C2B Pull-ups
30 x Burpees
20 x Power Cleans (65/45kg)
20 x Push Jerks (65/45kg)
10 x Snatches (65/45kg) (Scale to Clean and Jerk if mobility is an issue)
10 x Muscle ups
This is a great benchmark of work capacity and efficiency across a number of different movements (commonly seen in the Open). We will revisit this test over the coming months.
This video has no training benefit, but its pretty sweet nonetheless.
