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
19 Aug 2014
Wednesday 20th August
A. Every 2 minutes on the minute (E2MOM) for 8 Mins (5 Sets)
2 x Squat Clean
2 x Split Jerk
B. 10 – 1 reps for time of:
Push Press (55/35kg)
10 x Walking Lunges b/w each set
18 Aug 2014
Tuesday 19th August
Note: All the details for the Gymnastics Workshops this Saturday afternoon have now been posted to facebook and will be up in the gym also. Spots are limited to 10 per class, so make sure you secure your spot if you are keen to come along.
A. Bench Press
5 sets x 3 reps @ 85-90%
B. 18 Min AMRAP of:
5 x Front Squat (42.5/30kg)
5 x Push Press
5 x Thrusters
10 x Over-Bar Burpees
400m Run
17 Aug 2014
Monday 18th August
A. Back Squat
5 x 5 @ 80%
B. AMRAP in 12 mins of:
200m Run
6 x Ring Dips
8 x Pull-Ups
10 x Box Jumps (24/20″)
(Optional upscale to 4 x MU – instead of Ring-dips and Pull-ups)
So Klokov has just posted a 1.56 King Kong. Pretty impressive.
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.
