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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
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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
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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)
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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)
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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
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