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Workout Of The Day

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Workout Of The Day
10 Sep / 2014

Thursday 11th September

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A. Squat Clean

3 – 3 – 3 – 3 – 3

B. 3 RFT:

400m Run
15 Pull ups
12 Hang Squat Cleans (42.5/30kg)

or C. AWOD – For time:

15 x Clean & Jerk (60/42.5kg)
30 x Pull-Ups
400 Meter Run

10 x Clean & Jerk (60/42.5kg)
20 x Pull-Ups
400 Meter Run

5 x Clean & Jerk (60/42.5kg)
10 x Pull-Ups
400 Meter Run

09 Sep / 2014

Wednesday 10th September

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A. Push Press

5 – 5 – 5 – 5 – 5

B. 5 RFT of:

7 x Ring Dips
10 x Alternating Pistols
20 x Sit-Ups

C. 5 Mins to find:

Fastest 5 – 10 – 5 Agility Drill

08 Sep / 2014

Tuesday 9th September

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A. Back Squat

5 x 5 @ 85%

B. AMRAP in 8 Mins of:

200m Run
20 x Walking Lunges
20 x DU

Rest 2 Mins, then

C. AMRAP in 6 Mins of:

10 x Russian KB Swings (32/24kg)
10 x Burpees

2014-09-03 17.53.21-1

07 Sep / 2014

Monday 8 September

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‘Lynne’

5 Rounds for Max Reps of:

Bench Press @ Bodyweight (Men) or 3/4 Bodyweight (Ladies)
Pull-Ups

No rest between Bench press and the pull-ups, but rest as needed between rounds. Score is total Bench and total Pull-ups.

05 Sep / 2014

Saturday 6th September

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A. 10 Mins to find 1RM Thruster

For a rep to count, the bar must be taken from the floor and must then be taken into a front squat (below parallel) and pressed out overhead without moving the feet or re-bending the knees or hips.

B. CF Games Open WOD 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters, 42.5kg (30kg)
Bar-facing Burpees

04 Sep / 2014

Friday 5th September

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A. Powers Clean

2 – 2 – 2 – 2 – 2

B. For time:

1 mile Run
50 x Wall Balls (9/7kg)
40 x Box Jumps (24/20″)
30 x Push Ups
20 x T2B
10 x Power Cleans (60/42.5kg)

03 Sep / 2014

Thursday 4th September

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A. Annie Is that you?

AMRepAP in 3 rds of:
1 Min DU
1 Min Sit Ups

B. 15 Min AMRAP of:

400m Run
10 x C2B Pull-Up
10 x HSPU

or C. AWOD: For time:

Run 800m
30 x MU
Run 800m *18 Min Cut Off

02 Sep / 2014

Wednesday 3rd September

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A. EMOM for 6 mins:

1 x Pause (at Knee) Power Snatch
1 x Power Snatch

B. 5 rds of the complex:

1 x Power Clean
1 x Squat Clean
1 x Split Jerk

C. AMRAP in 5 Mins of:

10 x Wall Balls
5 x 1 Arm KB Swings (16/12kg) Left
5 x 1 Arm KB Swings (16/12kg) Right

01 Sep / 2014

Tuesday 2nd September

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A. For total distance:

6 x 60s Row Intervals

Rest approx 1:1

B. Bench Press

5 x 5 @ 80%

C. Turkish Get Ups

3 sets of 3 each arm.

31 Aug / 2014

Monday 1st September

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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


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