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Workout Of The Day

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Workout Of The Day
18 Feb / 2014

Tuesday 18th February

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A. Front Squats

2 – 2 – 2 – 2 – 2

B. EMOM for 10 Mins:

2 x Power Clean
2 x Front Squat
1 x Push Press

16 Feb / 2014

Monday 17th February

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A. Clean Pulls

3 – 3 – 3 – 3 – 3

Build to 80% of 1RM Clean ONLY! Aim for great technique and your speed in the 2nd pull.

B. 30 – 20 – 10 reps for time of:

Wall Ball (9/7kg)
Push-Ups
Double Unders

or C. AWOD: ‘Amanda’

9 – 7 – 5 reps for time of:

Muscle Ups
Squat Snatch 61/42.5kg

*15 Min Cut-off

14 Feb / 2014

Saturday 15th February

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A. Hang Snatch

12 Mins to practice or work to 2 RM

B. CF Games Open WOD 12.3

18 Min AMRAP of:

15 x Box jumps (24/20″)
12 x Push Press (52.5/35kg)
9 x Toes-to-bar

13 Feb / 2014

Friday 14th February

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A. Bench Press

3 – 3 – 3 – 3 – 3

B. 3 RFT of:

Row 500m
20 x Burpees
Run 400m

1102 LBs = 500kg

13 Feb / 2014

Thursday 13th Feb

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9.30am Class Today has been cancelled. Sorry for the late notice.

A. Pendlay Row

3 – 3 – 3 – 3 – 3

B. 15 Min AMRAP of:

5 x Pull-Ups
7 x Wall Balls
9 x Jumping Lunges
21 x DU

12 Feb / 2014

Thursday 13th February

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9.30am Class Today has been cancelled. Sorry for the late notice.

A. Pendlay Row

3 – 3 – 3 – 3 – 3

B. 15 Min AMRAP of:

5 x Pull-Ups
7 x Wall Balls
9 x Jumping Lunges
21 x DU

11 Feb / 2014

Wednesday 12th February

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A. Hang Clean

12 Mins to practice or work to 3 RM

B. 3 RFT of:

400m Run
21 x KB Swings (24/16kg)
12 x Thrusters (42.5/30kg)

10 Feb / 2014

Tuesday 11th February

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A. Weighted/Strict Pull-Ups

5 – 3 – 3 – 1 – 1

B. ‘Mini Mary’

AMRAP in 12 Min of:

3 x HSPU
6 x Pistols
9 x Pull-Ups

C. AWOD – 12 Min AMRAP of:

3 x Muscle-Ups
6 x HSPU
12 x Pistols

PullUp

09 Feb / 2014

Monday 10th February

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A. Back Squat

4 – 4 – 4 – 4 – 4

B. EMOM for 8 Mins complete:

3 x Deadlifts
2 x Power Cleans
1 x Push Jerk

Legs Meme

07 Feb / 2014

Saturday 8th February

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A. 15 Mins to work to find:

1RM Squat Clean

B. ‘Klepto’

4 RFT of: 

27 x Box jumps, 24″ box
20 x Burpees
11 x Squat cleans (65/45kg)