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Workout Of The Day

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Workout Of The Day
10 Apr / 2014

Friday 11th April

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A. Muscle Up Practice & Progressions

15 Mins Practice or 20 MU for time

B. 15 Min AMRAP of:

5 x K2E
10 x Ring Dips
15 x Box Jumps (24/20″)
20 x Cal Row

or C. AWOD – 15 Min AMRAP of:

6 x Strict ‘L’ Pull Ups
8 x Box Jumps (30/24″)
10 x Dumbbell Snatch (30/17.5kg)

09 Apr / 2014

Thursday 10th April

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A. 4 x 400m Run

Men: On the 3:00
Ladies: On the 4:00

B. Hang Power Snatch

2 – 2 – 2 – 2 – 2 (Not more than 75% of 1RM)

C. 21 – 15 – 9 reps for time of:

Walking Lunges (Unweighted)
KB Swings (24/16kg)

08 Apr / 2014

Wednesday 9th April

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A. Clean Pulls

3 – 3 – 3 – 3 – 3

B. Partner WOD

2 athletes per team.  One works while the other rests.

5 RFT:

6 x Squat Cleans (60/42.5kg)
12 x Push Ups
12 x Burpees
12 x Pull Ups

Must complete all prescribed reps before switching. For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans. Then the first athlete moves onto the push-ups and completes all 12 reps, followed by the second athlete. This work/rest sequence continues till the end of the round. Complete 5 rounds total.

07 Apr / 2014

Tuesday 8th April

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A. Push Jerk

3 – 3 – 2 – 1 – 1

B. AMRAP in 12 Mins of:

7 x T2B
14 x Wall Ball (9/7kg to 10′)
200m Run

or C. AWOD – 12 Min AMRAP of:

2 x Muscle Ups
6 x HSPU
10 x KB Swings (32/24kg)

Finisher: Accumulate 60 secs L-Sit
(Advanced 120 secs)

05 Apr / 2014

Monday 7th April

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A. Front Squats

3 – 3 – 3 – 3 (work to 85% of 1RM)

B. 3 RFT of:

7 x Front Squats (50/35kg) (Clean from the floor)
5 x Thrusters
3 x Push Press
40 x DU

C. Turkish Get Up

3 x 2 (each Arm)

I love the sweet 70’s weightlifting fashion and awesome haircuts.

04 Apr / 2014

Saturday 5th April

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‘Barbara’

5 Rds for total time of:

20 x Pull-Ups
30 x Push Ups
40 x Sit Ups
50 x Squats

Rest 3 mins between rounds.

Can be scaled to 3 rds or 10-20-30-40 reps.

or ‘Partner Murph’

In pairs, complete:

1600m Run
100 x Pull Ups
200 x Push Ups
300 x Squats
1600m Run

Both partners run, then one works at a time (segmenting the pull-ups, push-ups and squats however you like), then both finish the run together.

03 Apr / 2014

Friday 4th April

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A. Team WOD

In teams of 3 complete:

90 x Deadlifts (60/40kg)
75 x Hang Power Cleans (60/40kg)
60 x Front Squats (60/40kg)
45 x Push Jerks (60/40kg)
30 x Thrusters (60/40kg)

One athlete works at a time.  Every minute on the minute, stop where you are and all three athletes complete 3 burpees.

beastmode

02 Apr / 2014

Thursday 3rd April

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A. Complete 5 Rounds of the following complex:

1 x High-Hang Snatch (top of thigh),
2 x Hang-Snatch (just above knee), and
2 x Overhead Squats

The emphasis today is on improving your technique so keep the weight to around 50-60% of your 1RM SN.

B. 5 RFT of:

6 x HSPU
20 x Sit-ups
30 x Double Unders

Although this video is of a full snatch rather than a hang snatch, the bar path should be identical. Keep it close and extend upwards, not away from the body.

01 Apr / 2014

Wednesday 2nd April

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A. Squat Clean

5 x 2 @ 80% of 1RM Clean

Aim for perfect form and a solid receiving position. Your 1RM clean should be approximately your 2-3RM Front Squat.

B. 3 RFT of:

400m Run
3 x Rope Climbs (15′)
15 x Wall Ball (9/7kg)

One of my favourite female lifers – Lydia Valentin from Spain (<75kg) cleaning 140kg.

31 Mar / 2014

Tuesday 1st April

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A. Split Jerk

2 – 2 – 2 – 2 – 2

B. AMRAP in 18 Mins of:

10 x Shoulder to Overhead (52.5/35kg)
10 x Russian KB Swings (32/24kg)
10 x Box Jumps (24/20″)

or C. AWOD – ‘Ryan’

5 RFT of:

7 x Muscle-ups
21 x Burpees

*18 Min Cut Off


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