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Workout Of The Day

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Workout Of The Day
02 Jan / 2014

Friday, 3rd January

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A. Shoulder Press

1 – 1 – 1 – 1 – 1

B. Push Press

3 – 3 – 3 – 3 – 3

C. Push Jerk

5 – 5 – 5 – 5 – 5

01 Jan / 2014

Thursday, 2nd January

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A. Cleans

12 Min to work to heavy double

(May be squat, power or hang depending on skill level)

B. 3 RFT of:

50 x Double unders
40 x Air squats
30 x Pull ups
20 x Burpees
10 x HSPU

31 Dec / 2013

Wednesday, 1st January

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Rest Day

What are your fitness goals for 2014?

cfg

30 Dec / 2013

Tuesday, 31st December

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A. Front Squats

3 – 3 – 3 – 3 – 3

B. “Satan’s Whiskers”

3 RFT of:

10 x C2B Pull Ups
10 x Front Squats (75/52.5kg)
10 x Burpees

WOD B Courtesy of CF New England/Competitors WOD

29 Dec / 2013

Monday, 30th December

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A. 2 Rds for total time:

Run 800m, Rest 2 Mins
Run 400m, Rest 1 Min
Run 200m, Rest 30 Secs

Score is your total time (without the 30s rest after the final 200m).

B. Hang Snatch

20 Min Practice or work to 3RM

01 Jan / 1900

NEW CYCLE WEEK 1 OF 8

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Olympic Lifting

A: SNATCH BALANCE
2-2-2-2-2

Snatch Balance (2-2-2-2-2)


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