Thursday, January 31, 2019

Friday 1st February 2019



Mobility

Arm bar
  • ·       2 x 2 each arm

Kipping Skills

Fractured Fran
5 Rounds
  • ·       9 Thrusters (40/30)
  • ·       9 Pull Ups

Rest 2 mins

Air Fran
21-15-9
  • ·       Squats
  • ·       Push Ups


Wednesday, January 30, 2019

Thursday 31st January 2019



Bench Press
  • ·       3 x 8

Deadlift
  • ·       5-3-3-2-2-1-1

Farmers Carry
  • ·       Carry 600kg for 10m
  • ·       Chose a weight & carry it for 10m until you’ve carried 600kg

·       e.g. 2x20kg = 40kg x 15 10m lengths =600kg

Tuesday, January 29, 2019

Wednesday 29th January 2019



Chin ups
  • ·       6-6-6 (weighted if possible)

Band Good Mornings
  • ·       3 x 16

Band Twists
  • ·       2 x 20 each side

AMRAP 12mins
  • ·       10 DB Snatches, alternating (22.5/15)
  • ·       10 Toes to bar


Monday, January 28, 2019

Tuesday 29th January 2019



Snatch Balance
  • ·       3-3-2-2

Overhead Squat
  • ·       3 x 2

Nancy
5 Rounds
  • ·       Run 400m
  • ·       15 Overhead Squats (40/30)


Sunday, January 27, 2019

Monday 28th January 2019



Turkish Get Ups
  • ·       3 x 2(each arm – 12 in total)

Tabata Mashup
  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit ups
  • ·       Squats

Perform each exercise in sequence for 8 rounds of the set for 20 seconds work and 10 seconds rest between exercises.

Friday, January 25, 2019

Saturday 26th January 2019



Australia Day

Roy

5 Rounds
  • ·       15 Deadlifts (100/65)
  • ·       20 Box Jumps
  • ·       25 Pull Ups




Thursday, January 24, 2019

Friday 25th January 2019



Strict Press
  • ·       4 x 4

3 Rounds
  • ·       75 Double Unders
  • ·       50 Russian KB Swings (24/16)
  • ·       25 Burpees


Wednesday, January 23, 2019

Thursday 24th Januarry 2019



In 12 minutes
  • ·       Run 1k

Then AMRAP in time remaining
  • ·       25 Squats
  • ·       20 Sit Ups
  • ·       15 Push Ups
  • ·       10 Pull Ups

Immediately after the 12 minute cap run 1k
The will be two scores, your AMRAP count and the time for the second 1k run.

Tuesday, January 22, 2019

Wednesday 23rd January 2019



Deadlift
  • ·       5 x 5

5 Rounds
  • ·       20 Single arm KB swings (24/16)
  • ·       10 Push Ups
  • ·       10 Box Jumps
  • ·       4 Shoulder to bar pull ups


Monday, January 21, 2019

Tuesday 22nd January 2019



Back Squats
  • ·       4-4-4-4

EMOM 10 mins
  • ·       1 Deadlift
  • ·       1 Hang Power Clean
  • ·       1 Power Clean
  • ·       1 Push Jerk

Grace
  • ·       30 Clean & Jerks (60/40)



Friday, January 18, 2019

Monday 21st January 2019



AMRAP 20 mins
  • ·       Run 200m
  • ·       2 Wall walks
  • ·       20 KB Swings (16/12)
  • ·       20 Lunges (KB in rack)
  • ·       20 Overhead Sit Ups (15/10)


Thursday, January 17, 2019

Friday 18th January 2019



Back Squats
  • ·       3 x 3

Push Press
  • ·       3 x 3

Thrusters (from rack)
  • ·       3,2,1,1,1


Wednesday, January 16, 2019

Thursday 17th January 2019



DB Bench Press
  • ·       6,4,2,max reps

Pull Ups/assisted Muscle ups
  • ·       4x4

Helen
3 Rounds
  • ·       Run 400m
  • ·       21 KB Swings (24/16)
  • ·       12 Pull Ups


Tuesday, January 15, 2019

Wednesday 16th January 2019



8 Rounds
  • ·       20 Overhead Lunges (DB)
  • ·       40m Farmers walk with bumper plate
  • ·       20 Push Ups
  • ·       60 Single Skips


Monday, January 14, 2019

Tuesday 15th January 2019



Band Pull Downs
  • ·       3 x 30

Bicep Curls
  • ·       3 x 20

30-25-20-15-10
  • ·       Deadlifts (40/30)
  • ·       Sit ups
  • ·       Sprint 100m between sets


Sunday, January 13, 2019

Monday 14th January 2019



Front Squats
  • ·       5x5 (working sets)

21-15-9
  • ·       Hang Power Clean (50/35)
  • ·       Push Jerk
  • ·       Pull Ups


Friday, January 11, 2019

Saturday 12th January 2019



The 300
  • ·       25 Pull ups
  • ·       50 Deadlifts (60/40)
  • ·       50 Push ups
  • ·       50 Box jumps (24/20)
  • ·       50 Floor Wipers (60/40)
  • ·       50 KB Clean & Press (16/12)
  • ·       25 Pull Ups

Sub DB’s for KB’s if technique is not sound
Sub toes to wall over shoulders for Floor wipers



Thursday, January 10, 2019

Friday 11th January 2019



Glute Bridges
  • ·       2 x 10
  • ·       3 x 10 each leg (single leg)

KB Deadlifts
  • ·       4 x 20

AMRAP 7 mins
  • ·       3 Wall Walks
  • ·       6 Box Jumps

Reat 2 mins

AMRAP 7 mins
  • ·       3 Strict Pull Ups
  • ·       9 Sumo Deadlifts (KB)


Wednesday, January 9, 2019

Thursday 10th January 2019



Arm bar
  • ·       3 x 4 (each arm)

AMRAP 20mins
  • ·       3 Burpees
  • ·       6 Push ups
  • ·       12 Squats
  • ·       Sprint 30m (gate)


Tuesday, January 8, 2019

Wednesday 9th January 2019



Bench Press
  • ·       5 x 5

3 Rounds
  • ·       30 DB Snatches (alternating)
  • ·       30 Plate Sit ups


Monday, January 7, 2019

Tuesday 8th January 2019



Elizabeth
21-15-9
  • ·       Cleans (60/40)
  • ·       Ring Dips

Rest 5 mins

Tailpipe (mod)
3 Rounds
  • ·       Row 250m, the immediately
  • ·       Hold 2 KB’s in rack position for row time


Sunday, January 6, 2019

Monday 7th Januaty 2019



Bent Over Rows (DB)
  • ·       4 x 12

Pull ups
  • ·       4 x 4

4 Rounds
  • ·       Run 400m
  • ·       30 Goblet Squats (24/16)
  • ·       20 KB Swings
  • ·       10 KB Presses (5 each arm)


Friday, January 4, 2019

Saturday 5th January 2019



Fight Gone Bad Format

3 rounds of 5 x 1 minute intervals
  • ·       Wall Ball shots (20/14)
  • ·       Sumo Deadlift High Pull (KB – 24/16)
  • ·       Box Step Overs (24/20)
  • ·       Press (DB – 20/12.5)
  • ·       Shuttle sprints (10m)


Thursday, January 3, 2019

Friday 4th January 2018



Push Press
  • ·       4-4-4-4

Ring Rows
  • ·       8-8-8-8

AMRAP 15 mins
  • ·       5 Shoulder to Overhead (50/30)
  • ·       10 Pistols (single leg squat)
  • ·       Sprint 40m (driveway)


Wednesday, January 2, 2019

Thursday 3rd January 2019



5 Rounds
  • ·       Run 400m
  • ·       10 Box Jumps
  • ·       12 Hand release push ups
  • ·       14 Toes to wall


Tuesday, January 1, 2019

Wednesday 2nd January 2019



Chin Ups (reverse grip)
  • ·       4-4-4-4-4

Renegade Rows
  • ·       4-4-4-4 (each arm)

21-15-9
  • ·       Deadlifts (100/65)
  • ·       Burpees
  • ·       Sprint 100m between sets