Wed
A)
30 min gymnastics
B)
2 rds each
Sled drag heavy 30 meters into
2 rds each
Sled push heavy 30 meters
2 rds each
Rope pulls
2 rds each
60 meter dead ball carry heavy
Optional extra
4 x 500 row @ 2 min break
Tuesday14/2/17
Tuesday
Starting class @ :05 past the hour
0:00 - 15:00
A)
15 min emom
1 x power clean and split jerk
22:00 - 32:00
B)
For time or reps:
5 rds
10 x power clean and jerk (135,95)
10 x t2b
(13 min cap)
39:00 - 54:00
C)
10 rds
Every 90 seconds
4 x back squats
Optional accessories
5 x 8/10 dumbell seated press
5 x 8/10 seated press behind neck
5 x 10 one arm rows
5 x 10 bent lateral complex
Monday 13/2/17
Monday
0:00 - 10:00
A)
10 min amrap
5 x full snatches (135,65)
50 x double unders
5 min rest
15:00 - 25:00
B)
10 min to work to a heavy single snatch
30:00 - 50:00
C)
20 min amrap
(Starting @ 135,95 go up by 10lbs/5kg, 2.5kg each rd) (go as far as you can in the cap)
1 x full clean
1 x hang clean +
3 x front squats
+
6/4 x strict hspu
Optional accessories
5 x 12 c2b
5 x 12 single leg dead lifts
5 x 12 ghd sit ups
5 x 20 band pull aparts
Sunday 12th Of February
A)
7 rds
20 x cal row
20/15 x cal bike
2 x rope climbs
B)
Two choices
-Work up to a heavy 25 meter farmers carry
Or
-prowler intervals with teams of 3
Sat 11th February
Sat
0:00 - 20:00
A)
10 rds
Every 2 min
2 x power snatches + 1 x full snatch (t&g)
30:00 - 48:00
B)
AMRAP 18:
30 Push Jerks (115/80#)
30 Box Jumps (24/20")
30 Cal Row
30 T2B
Optional extra's
Bench press - 5 x 8
Leg less rope climb/rope climb x 1
Barbell rows - 5 x 10
5 x 30 second side plank each side
Tuesday 7th -Friday 10th of February
Tuesday
0:00 - 10:00
A)
10 min emom
Min 1 - 7 x clusters t&g
Min 2 - rest
-(If you got all 7's last week within the minute go 2.5-5kg heavier today)
5 min rest
15:00 - 25:00
B)
21,15,9
Thruster (105,70)
T2b
32:00 - 52:00
C)
8 x dead lifts (185,125)
5/3 x muscle ups / (double dips)
8 x dead lifts (205,135)
5/3 x muscle ups / (double dips)
8 x dead lifts (225,145)
5/3 x muscle ups / (double dips)
6 x dead lifts (245,155)
5/3 x muscle ups
6 x dead lifts (275,165)
5/3 x muscle ups
6 x dead lifts (295,175)
5/3 x muscle ups
4 x dead lifts (315,185)
5/3 x muscle ups
4 x dead lifts (335,195)
5/3 x muscle ups
4 x dead lifts (355,205)
Accessories
5 x 5-12 reverse grip barbell rows
5 x 24 side sit ups
5 x 10 bent lateral complex
5 x 8-12 lying tricep extenstions
Wed
A)
30 min gymnastics
B)
5 rds
400 x run
50 x double unders
7 x strict leg raises
-keep feet in front of bar
C)
5 x 10-15 dumbell curls
5 x 20 single leg calf raises
5 x 10-12 reverse curls
5 x 10 ab wheel
Thursday
0:00 - 25:00
A)
10 rds
Every 2:30
3 x pause back squats
5 x strict press
32:00 - 56:00
B)
For time or reps:
0:00 - 8:00
50 x Wall ball
40 x Pull ups
30 x cal row
(8 min cap)
C)
For time or reps:
10:00 - 17:00
35 x wall balls
25 x pull ups
20 x cal row
(7 min cap)
D)
For time or reps:
19:00 - 24:00
30 x wall balls
20 x pull ups
10 x cal row
(5 min cap)
Optional accessories
5 x 8/10 dumbell seated shoulder press
5 x 10 reverse grip barbell rows
5 x 5-15 ghr
5 x 1 leg less rope climb/rope climb
Friday
0:00 - 15:00
A)
10 rds
Every 2min
1 x full clean
1 x hang clean
1 x split jerk
22:00 - 52:00
B)
0:00 - 10:00
3 rds
10 Power Cleans (135/95#)
10 Bar-Facing Burpees
10:00 - 20:00
3 rds
6 Power Cleans (155,105)
6 Bar-Facing Burpees
20:00 - 30:00
3 rds
4 Power Cleans (185,125)
4 Bar-Facing Burpees
Optional accessories
5 x max muscle ups
5 x 10 one arm rows
5 x 45 second hollow hold
5 x 10 strict pull ups
Monday 6th February 2017
"Crossfit"
a) 21 15 9
Full Snatches (95, 65)
Chest to Bar Pull Ups
b) Snatch to 3RM (touch and go)
c) Snatch 1RM
"Condition X"
a) 8 x 3 Min Rounds
1 Min Rest Between Rounds
15/11 x Cal Airdyne
200m Run
Max DB Thrusters
b) 16 Min AMRAP
15/10 x Push Ups
15 x KB Swings
15 x Toes to Bar
REMINDER NO 9AM CLASS TOMORROW!
SUNDAY THERE WILL BE AN 8AM CLASS INSTEAD OF THE 9AM.
THANK YOU!
29/1/17
Sunday
A)
5 rds
800 x run
3 x rope climbs
30 x butterfly ab mat sit ups
Optional
B)
4 x 15 single leg calf raises
4 x 10 ab wheel roll outs
28/1/17
Sat
0:00 - 11:00
A)
21,15,9
OHS (95,65)
Lateral burpees over the bar
(11 min cap)
20:00 - 33:00
B)
10-1 thrusters (115,75)
30 x double unders
-should be able to get at least 10 & 9 unbroken.
(13 min cap)
40:00 - 52:00
6 Rds
8 x c2b/pull ups
200 x run
Optional accessories
5 x 8 bench press
5 x 12 single leg k/bell dead lifts
5 x 10 one arm rows
27/1/17
Friday
0:00 - 15:00
A)
Emom x 15
1 x full snatch
1 x hang snatch
22:00 - 37:00
B)
10 rds
Every 90 seconds
1 x power clean
1 x full clean
1 x split jerk
42:00 - 52:00
C)
10 min emom
3 x front squats
Optional accessories
5 x 8/10 strict press
26/1/17
Thursday
A)
"The Seven"
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 T2B
7 Deadlifts(245/175#)
7 Burpees
7 Kettlebell swings (2/1.5 Pood)
7 Pull-ups
(48 min cap)
Optional accessories
5 x 8 weighted dips
5 x 10 reverse grip barbell rows
5 x 1 leg less rope climb/rope climb
5 x 45 second hollow hold
25/1/17
Wed
A)
30 min gymnastics
B)
5 rds
500 x row
8 x strict t2b/leg raises
24 x butterfly ab mat sit ups
Optional accessories
5 x 10-15 dumbell curls
5 x 10-15 reverse curls
Australia Day Class Times
Please note tomorrow we will be running the
7am
9am
5pm
Classes only!
Happy Australia Day!
24/1/17
Tuesday
0:00 - 16:30
A)
12 rd
Every 90 seconds
1 x power snatch
1 x hang power snatch
1 x hang snatch
21:00 - 41:00
B)
10 rds
Every 2 min
5 x pause back squats
47:00 - 55:00
C)
8 min amrap
C2b/pull ups
Burpee box jumps
3,6,9 and so on
-only do c2b if you can do 30 + pull ups
Optional accessories
5 x max muscle ups
5 x 10-15 weighted back extenstions
5 x 10 one arm rows
5 x 1 leg less rope climb/rope climb
23/1/17
0:00 - 20:00
A)
10 rds every 2 min
1 x full clean
1 x hang clean
1 x front squat
27:00 - 45:00
B)
3 rds
30 x power cleans (135,95)
30 x wall ball
(18 min cap)
Optional extra's
1)
10 rds
Every 90 second
2 x split jerks
2)
5 x 8/10 dumbell seated shoulder press
5 x 8-12 reverse grip barbell rows
5 x 5-15 ghr
21/1/17
Sat
0:00 - 18:00
A)
8 min
Min 1 - 10 thrusters (95,65)
Min 2 - 10 burpee facing box jumps
2 min rest and repeat
10 min rest
28:00 - 42:00
7 rds
Every 2 min
B)
Every 2 min
5 x bench press
10 x reverse grip barbell rows
C)
47:00 - 52:00
Max rd
3 x bar muscle ups
15 x butterfly ab mat sit ups
Optional Accessories
5 x 10 reverse grip strict pull ups
5 x 24 side sit ups
5 x 20 band pull aparts
5 x 12 reverse curls
Sunday
A)
5 rds
400 x run
Double unders x 35
5 min rest
B)
5 rds
300 x row
60 meter farmers carry
5 min rest
C)
5 rds
15/10 cal bike (boys Sami / girls assault)
35 x double unders
20/1/17
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk
22:00 - 32:00
B)
10 min amrap
5 x power cleans (155,105)
10 x c2b/pull ups
C)
10 rds
very 2 Min
5 x back squats
Optional accessories
5 x 5 strict press
5 x 10 one arm rows
5 x 5-15 ghr
5 x 10 bent lateral complex
191/1/17
Thursday
A)
10 rds
Every 90 seconds
3 x full snatches
B)
ARMAP 30:
Teams of 2:
12 Calorie Row
12 Power Snatch (95/65#)
12 Wallballs (20/14#)
12 T2B
(With a partner, work rest, one partner pea full rd and then the next partner goes)
-should only use 95/65 if you can power snatch 165/115+.
18/1/17
Wed
A)
30 min gymnastics
B)
2 rds
1600 x run
1 x leg less rope climb / 2 x rope climbs
100 x double unders
1 x leg less rope climb / 2 x rope climbs
Accessories
5 rds
8 x strict t2b/leg raises
25 x straight leg sit ups