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Workout Of The Day

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Workout Of The Day
16 Oct / 2014

Friday 17th October

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A. Hang Snatch (Power or Squat)

5 sets of 3 reps @ 60-70%

B.  For time:

40 Calorie Row
30 x Wall Ball (9/7kg)
20 x KB swing (24/16)
10 x Thrusters (50/35)

15 Oct / 2014

Thursday 16th October

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A. Squat Clean

5 x 3 @ 80-85%

B. ‘Elizabeth’

21 Р15 Р9 reps for time:

Squat Cleans (61/42.5)
Ring Dips

14 Oct / 2014

Wednesday 15th October

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A. Prowler Push 200m @ 80/50kg

In pairs 5 x 20m each, partner holds plank while other pushes prowler

B. In Pairs – For Time:

2 x 400m and 2 x 200 run (each) 1 x partner runs, 1 x partner rests.

C. In pairs – Overhead Medicine Ball Lunge (9/7kg)

5 x 20m each – Partner Holds Plank while other works

13 Oct / 2014

Tuesday 14th October

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A. Push Press

3 – 3 – 3 – 3 – 3

6 x Good Mornings (20/15kg) b/w each set

B. “Monkey Business”

AMRAP in 12 Mins of:

3 x Rope Climbs to 15′
7 x HSPU
9 x T2B
30 x DU (or scale to 15 x Attempts)

12 Oct / 2014

Monday 13th Oct

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A. Every 2nd Minute on the Minute (E2MOM) for 12 mins complete:

2 x Power Clean
2 x Split Jerk
2 x Front Squat
8 x Over-bar burpees

B. Back Squat

5 x 5 @ 80-85%

10 Oct / 2014

Saturday 11th October

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‘Game Time’

For Time:

10 x Hang Squat Clean (42.5/30kg)
15 x Ring Push Ups
30 x Pull-ups
400 meter run

21 x Thrusters (42.5/30kg)
800 meter run
21 x Thrusters (42.5/30kg)

400 meter run
30 x Pull-ups
15 x Ring Push Ups
10 x Hang Squat Clean (42.5/30kg)

You should listen to this guy when it comes to thrusters…

09 Oct / 2014

Friday 10th October

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A. Front Squat

3 – 3 – 3 – 3 – 3

B. 4 RFT of:

250m Row
10 x HSPU
25 x DU (or 15 Att)
10 x T2B
200m Run
10 x Pistols

08 Oct / 2014

Thursday 9th October

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A. 6 x 200m

Men: on the 1.30
Ladies: on the 2:00

B. 8 Min AMRAP of:

5 x T2B
5 x Ring Dips
10 x Goblet Squats (24/16kg)

C. 10 – 1 of:

Over-Box Burpees
Sit Ups
OHWL @ 20/10kg

Nothing training related, but a pretty sweet video nonetheless…

07 Oct / 2014

Wednesday 8th October

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A. Deadlift

3 – 3 – 3 – 3

B. Strict Press

3 – 3 – 3 – 3

C. Back Squat

3 – 3 – 3 – 3

There is only one way to get fired up for this WOD – watch this video, then get your lift on.

06 Oct / 2014

Tuesday 7th October

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A. Hang Power Snatch

3 – 3 – 3 – 3 – 3

B. 15 Min AMRAP of:

10 x Box Jumps
10 x Pull-ups
10 x Wall Ball (9/7kg)

or C. AWOD

18 – 12 – 6 reps for time of:

Power Snatch (50/35kg), and
C2B Pull Ups


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