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Workout Of The Day

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Workout Of The Day
15 Jun / 2014

Monday 16th June

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A. Front Squat

5 – 3 – 2 – 1 – 1

B. 12 Min AMRAP of:

200m Run
24 x Air Squats
12 x Push Ups
6 x K2E

or C. AWOD – 12 Min AMRAP of:

200m Run
18 x Alternating Pistols
12 x HSPU
6 x GHD Sit Ups

13 Jun / 2014

Saturday 14th June

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A. Clean and Jerk

1 – 1 – 1 – 1 – 1

B. ‘Fran’

21 – 15 – 9 Reps for time of:

Thrusters (42.5/30kg)
Pull-Ups

Making 266kg look pretty straightforward:

12 Jun / 2014

Friday 13th June

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A. Push Press

5 – 5 – 5 – 5

B. 3 Rds of ‘Whitten’

3 RFT of:

22 x KB Swings (32/24kg)
22 x Box jump (24/20″)
Run 400 meters
22 x Burpees
22 x Wall ball (9/7kg)

11 Jun / 2014

Thursday 12th June

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A. 3 x 500m Row

Rest approx 1:1

B. 14 Min AMRAP of:

5 x Strict Pull-ups
7 x Power Cleans (50/35kg)
20 x DU

AWOD: 3rds of ‘Erin’ – 3 RFT of

15 x DB Split Clean (20/12.5kg)
21 x Pull-ups

*20 Min Cut-off

10 Jun / 2014

Wednesday 11th June

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A. Back Squat

5 – 3 – 2 – 1 – 1

B. 5 RFT of:

7 x T2B
14 x Push Ups
21 x Abmat GHD Sit Ups

or C. AWOD: 9-7-5 reps for time of:

Bar Muscle Ups (Men) / C2B Pull Ups x 2 (Ladies)
Hang Power Snatch (42.5/30kg)

09 Jun / 2014

Tuesday 10th June

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A. High-Hang Snatch

5 x 2 @ 70-80%

B. For time:

1000m Row, followed by:

3 rounds of:

15 x Push Jerk (50/42.5kg)
20 x Walking Lunges

Then, finish with 800m Run.

C. Turkish Get Ups

2 reps each arm for 4 sets.

07 Jun / 2014

Monday 9th June

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No Classes today due to the Queen’s Birthday public holiday.

Open Gym at the following times:

8am – 12 noon with Brad and Lou
4.15-6.15pm with Bill.

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06 Jun / 2014

Saturday 7th June

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‘Badger’

3 RFT of:

30 x Squat Clean (42.5/30kg)
30 x Pull-ups
Run 800 meters

or ‘Mini-Badger’

3 RFT of:

15 x Squat Clean (42.5/30kg)
15 x Pull-ups
Run 800 meters

badger

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

05 Jun / 2014

Friday 6th June

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59th Anniversary of D-Day and the Allied landings at Normandy

A. “Surfer on Acid”

3 RFT of:

400m Run
21 Burpees

B. ‘Legs 11’

11 Min AMRAP of:

11m x OH W/Lunge (10/5kg)
11 x Wall Ball (9/7kg)
22 x DU

WOD A courtesy of http://competitorstraining.com/

04 Jun / 2014

Thursday 5th June

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A. Strict Press

5 – 5 – 5 – 5

B. AMRAP in 8 Mins of:

2 x Rope Climbs
2 x Wall Walks
20 x DU

C. AMRAP in 8 Mins of:

10 x Ring Push Ups
20 x Sit Ups
250m Row

Just a cheeky 140kg Strict Press


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