11 Jul / 2014
Saturday 12th July
A. ‘Grace’ – For time:
30 x Clean & Jerk (61/42.5kg)
Remember technique beats brute strength every time. Focus on technique and your time will take care of itself.
Then;
B. Back Squat
10 sets of 3 @ 85%
or
C. Karen
150 x Wall Ball for time (9/7kg)
10 Jul / 2014
Friday 11th July
A. Hang Snatch
5 x 3 @ 70%
B. AMRAP in 12 Mins of:
500m Row
40 x Squats
30 x Sit Ups
20 x Push Ups
10 x Pull Ups
Incredible speed under the bar:
09 Jul / 2014
Thursday 10th July
A. 6 x 200m Sprints
Men: on the 1:30
Ladies: on the 2:00
B. 30 – 20 – 10 reps for time of:
Alternating jumping lunges
Russian KB Swings (32/24kg)
Burpees
Finisher:
3 x 15 Good Mornings – 5kg heavier than last week
This guy (Jared Fleming) also has a 63″ vertical leap and can dunk with two hands. Anyone want to argue that increased leg power doesn’t translate into other sports?
08 Jul / 2014
Wednesday 9th July
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
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
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
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
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
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
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
