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Workout Of The Day

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Workout Of The Day
21 Aug / 2014

Friday 22nd August

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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


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