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Workout Of The Day

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Workout Of The Day
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

05 Oct / 2014

Monday 6th October

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A. Power Clean & Push Jerk

2 – 2 – 2 – 2 – 2

B. 10 Min AMRAP of:

10 x Thrusters (45/32.5kg)
40 x DU (20 x Att)

C. Accumulate:

3 mins Hollow Hold/Rock, or
90 secs L-Sit (Rings or P Bars)

While this is a squat clean, the jerk is amazing – 213kg….

03 Oct / 2014

Saturday 4th October

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A. 10 Mins to find:

1RM Shoulder to Overhead (from Rack)

B. ‘Viking Helen’

3 RFT of:

400m Row
5 x Burpees
21 x KB Swings (24/16kg)
5 x Burpees
12 x Pull-ups
5 x Burpees

A pretty solid 245kg Shoulder to Overhead from Ilya Ilyin:

02 Oct / 2014

Friday 3rd October

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A. Clean Pulls

5 sets of 3 @ 90-100% of Clean)

B. 10 Mins MU Practice

or C. AWOD – Max MU in 10 Mins

D. 5 RFT of:

5 x Ring-Dips
10 x Air Squats
15 x Sit Ups (Upscale to 10 x GHD Sit Ups)
20 x Jumping Alternating Lunges

01 Oct / 2014

Thursday 2nd October

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A. AMRAP in 12 Mins of:

6 x Alternating Pistols
8 x C2B Pull-Ups
10 x Push Ups
12 x Wall Ball (9/7kg to 10′)

B. 3 Min Max Rope Climbs

Rest 1 Min, then

C. 3 Min Max Wall Walks

Rest 1 Min, then

D. 3 Mins Max Distance Row

30 Sep / 2014

Wednesday 1st October

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A. Back Squat

5 sets of 4 @ 82-87%

B. San Fran Jackie

For time:

30 x Front Squat @ 50% of 1RM
Run 800m
30 x T2B

Front Squats are from the floor.

29 Sep / 2014

Tuesday 30th September

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A. EMOM for 6 Mins:

1 x High Hang Power Snatch
1 x Hang Power Snatch

B. 5 sets of the complex:

1 x Hang Power Clean, and
1 x Power Clean

B. 10 – 1 for time of:

Dumbbell Snatch*
Box Jumps (30/24″)

*Upscale to KB Snatch (24/16kg)


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