Monthly Archives: January 2016

Week commencing 31st January

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Sunday

15 mins to build to a max 3 pos snatch

hip,knee, floor.

AMRAP 15

15 power snatch at 40/25

30 double unders

 

Monday

HSPU skill/Strength practice

Every 2 mins for 10 rounds

10-12 Thrusters 45/30

6-8 Burpees over the bar

 

Tuesday

Muscle up skill practice.

For time

Amrap 20

50 cal row

40 wall balls 15/9

30 kettle bell swings 32/24kg

20 box jumps 30/24

10 muscle ups (10 chest to bar/dips)

Wednesday

Back Squat 8-8-8-8

add from last week. Not an 8 rep max. 3 weeks at 8 reps

ALT EMOM 12

  1. 5-7 power cleans 80/45kg

2. 7-9 HSPU (if 9 is too easy use deficit)

Thursday

5 rounds for max reps

1 min deadlifts 80/60

rest 30

1 min push ups

rest 30

1 min strict knees to elbow

rest 30.

Friday

Team WOD 9am at Westbay  in the pool!!!! (followed by Jam and Toast)

Week commencing 24th Jan

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Workouts for the week

 

Sunday 24th

AMRAP 15

10 OHS 45/25kg

10 C2B

12 OHS

12 C2B

14 OHS

14 C2B

16 OHS

16 C2B

ADD 2 REPS TO EACH EXERCISE EACH ROUND

 

Monday 25th

Muscle up skill/strength practice

With a running clock.

0-10

Row 2000m

10-17

AMRAP Burpees.over rower

17-22

Row 1000m

 

Tuesday 26th

HSPU skill/strength practice

EMOM 18

  1. 10-15 box jumps
  2. 12 push press 60/40
  3. 9-12 TTB

Wednesday 27th

Back squat 10-10-10-10

add 2-5kg from last week.

AMRAP 1:30

double unders

rest 30

AMRAP 1:30

ab mat Sit ups

rest 30 sec

Repeat x 5

 

Thursday 28th

Build to 1 rm clean and jerk

EMOM 12

1, 10 deadlift 100/60

2. 7-10 HSPU

 

Friday  29th

Crossfit black and yellow comp.

come and support Quwwa athletes from 2pm at Crossfit black and yellow inside QGym

 

Sunday 17th January

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Heres your workouts for the week!

Sunday 17th Jan

with a running clock

0-10 min

3,6,9,12,15 ladder.

power snatch 50/30

TTB

10-18 min

8 mins to est a 3rm Deadlift.

Monday 18th

HSPU skill practice
Every 2 mins for 10 rounds

8-10 cal row

8-10 thrusters 45/25kg

Tuesday 19th
Muscle up drills/chest to bar kipping drill.
AMRAP 15

3 muscle usp/C2B + Dip

20 wall balls

50 double unders

5 muscle ups/C2b +Dip

40 wall balls

75 double unders

7 muscle ups/C2B+Dip

60 wall balls

100 double unders

Wednesday 20th
Back squat 10-10-10-10

Increase 2-5kg from last week
EMOM 14

  1. 7 touch n go power cleans 70/40kg
    2. 5-7 Handstand push ups

 

Thursday 21st

For time 35 min time cap.

400m run

50 push ups

400m run

50 GHD sit ups/ab mat sit ups

400m run

50 pull ups/jumping/ring row

400m run

50 air squats

400m run

50 Kettlbell swings

400m run

Tuesday 12th January

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A. Muscle up skill practice.

B. Amrap 12

60 bar over burpees

30 over head squats 50/30

10 muscle ups

As our open prep continues here we are visiting an old open workout from 2011!

The workout will be broken down in to two heats so that athletes get to judge each other.

Not only is this good practice for our competitions, but also helps to improve your understanding of the movements and what we look for to help everyone improve the quality of the movement itself. We are not asking you to coach the movement we are asking you to say if the rep counts or not!!!

“NO REP”

Have fun with this one today!!

Go forth and destrominate