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Workout Of The Day

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Workout Of The Day
08 Jul / 2014

Wednesday 9th July

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A. Bench Press

3 – 3 – 3 – 3 – 3

B. ‘Diane’

21 – 15 – 9 reps for time of:

Deadlifts (102.5/70kg)
Handstand Push-Ups

*13 Min Cut Off

This can be scaled to 15 – 12 – 9 reps for time for our newer athletes.

Finisher:

3 x 15 Hollow Rocks

07 Jul / 2014

Tuesday 8th July

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A. Pull-Up Practice

EMOM for 7 mins complete 4-6 Unbroken Pull-Ups.

If you think that you can easily complete all 7 sets of kipping pull-ups unbroken, then you may scale up to Strict, C2B or Butterfly pull-ups. Whichever progression/band you choose, the aim is to complete all 7 sets without breaking.

We will be repeating this WOD several times over the next few weeks and we will look to add 2 x pull-ups to each set each week.

B. AMRAP in 15 Mins of:

400m Run
20 x Box Jumps (24/20″)
20 x Wall Ball (9/7kg)

06 Jul / 2014

Monday 7th July

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A. 7 RFT of:

5 x Power Cleans (65/45kg)
30 x Double Unders

B. Front Squat

6 x 6 @ 70%

Complete 5 x Strict Ring Dips b/w sets

Finisher:

3 x 10 Bent Over Rows (40/30kg)

04 Jul / 2014

Saturday 5th July

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A. Snatch (Power or Squat)

12 Mins to find 2 RM

B. For Time:

30 x Burpees over the Bar
400m Run
15 x Squat Cleans (60/42.5kg)
400m Run
10 x Shoulder to Overhead (60/42.5kg)
400m Run
15 x Front Squat (60/42.5kg)
400m Run
30 x Burpees over the Bar

03 Jul / 2014

Friday 4th July

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A. Jerk Balance

5 x 3 Sets (20/15kg)

B. Split Jerk

3 – 3 – 2 – 2 – 1 – 1 – 1 – 1

C. 8 RFT of:

7 x 1 Arm KB Swing (20/12kg) – Left
7 x 1 Arm KB Push Press – Right

Alternate arms after each round.

02 Jul / 2014

Thursday 3rd July

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A. Push Press

2 x 5 sets @ 90%

B. AMRAP in 7 Mins of:

5 x T2B
10 x Ab Mat Sit Ups
15 x Air Squat

Rest 3 Mins, then

B. AMRAP in 5 Mins of:

1 x Wall Walk
5 x Push Ups
10 x Med Ball Squat Cleans (9/7kg)

01 Jul / 2014

Wednesday 2nd July

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A. Kipping T2B, Pull-Up, C2B & MU Practice

Use this as an opportunity to work on your kipping swings and build it into progressively more advanced movements.

B. ‘The Little Hammer’

Five rounds for total time of:

5 x Power Clean (60/42.5kg)
5 x Push Jerk
12 x Pull-ups

Rest 1 Min b/w each round

30 Jun / 2014

Tuesday 1st July

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A. Back Squat

9 x 4 sets @ 70%

B. AMRAP in 12 Mins of:

200m Run
12 x Box Jumps (24/20″)
10 x Ring Push Ups
8 x K2E

C. Finisher:

3 x 15 Good Mornings with Blue Band or 20kg bar

29 Jun / 2014

Monday 30th June

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A. High-Hang Snatch

3 x 5 Sets @ 60%

B. The Ghost

6 rounds of:

1 minute of Rowing (Calories)
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Score is total reps.

Great hip extension and receiving position – age 6.

27 Jun / 2014

Saturday 28th June

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A. 12 Mins to work to 1RM Clean (Power or Squat)

B. ‘Blake’

4 RFT of:

30m Walking Lunge with 20/10kg plate overhead
30 x Box jump (24/20″)
20 x Wallball (9/7kg to 10′)
10 x Handstand Push-ups

HeroBlakeMclendon_th

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.


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