Monthly Archives: February 2016

Workouts for the Week 28th -4th March

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Sunday

Deadlift 10-10-10-10

all sets at same weight.

Tabatta 8×20:10

Push up

Sit up

kettbell swing 24/16

Hollow hold

 

Monday

Open 16.1

or

AMRAP 20

40 Oh plate lunge 20/10kg

20 Burpees to plate

Tuesday

12 mins to est a 1 rm 3 pos Snatch

EMOM 12

  1. 1x 3 pos snatch at 70%
  2. 8-12 Toes to bar

Wednesday

A.

Back squat

20 mins to est a 6 rm

B.

for time (20 min cap)

40-30-20-10

Power Clean 50/30

Wall Ball 9/7

Thursday

A. Push press Build to 8 rep max

B. 3 rounds for time.

1 km row

800m run

 

Friday

gym closed

 

Saturday

Open 16.2

 

 

Workouts for the week 20-26th February

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Sunday

EMOM 21

  1. 1-3 muscle ups/ 5-7 strict pull ups
  2. 7-9 HSPU
  3. 20 Kettlebell Swings 32/24kg

 

Monday

AMRAP 20

400m run

27 Squat cleans 40/25

400m run

21 Squat cleans 50/35

400m run

15 Squat cleans 70/45

400m run

9 Squat Cleans 90/55

Remaining time

Max Cleans 100/65kg

 

Tuesday

Build to 3 rm Push press

3 x AMRAP 4

15 STOH @ 70% 3rm (from floor)

Max effort Burpees over the bar.

rest 2 mins

 

Wednesday

For time

15 deadlifts @ 120/90kg

5 rounds

25 wall balls 9/7

50 double unders

15 deadlifts @ 120/90kg

 

Thursday

Back Squat 6-6-6-6 at 8rm

Same weight throughout.

EMOM 14

  1. 8-10 Power snatch 40/25kg
  2. 7-9 Toes to bar

 

Friday

Rest Day – Gym closed

 

Saturday

Crossfit Open 16.1

9am onwards

BBQ and Open party after

Please Bring Food and Drink, we will supply some but not all.

Reggie will be serving coffee and cake (paleo-ish)

Workouts for the week 14th Feb -18th Feb

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Sunday

For time

60 pull ups/ Ring row

60 Burpee over bar

50 Thrusters 40/25

50 Toes to bar

40 Power cleans 40/25

40 Kettlebell swings 24/16kg

50 lunge steps

50 sit ups

60 Burpee over  the Bar

60 Wall  balls 9/7

 

Monday

HSPU Skill practice

10 rounds

500m Row

30 double unders/90 Sinlges

 

Tuesday

Muscle up skill practice.

4 rounds for time

12 hang power snatch 40/25

9 box jumps 30/24

6 muscle ups (6 pull ups/dips)

 

Wednesday

Back Squat – 20 mins to build to 8 rep max

12-15 min Eazy row (recovery)

Tabbata Hollow hold

 

Thursday

Build to 5 rm push press

BB cycling – 1 max effort set Push Press (no pause) at 90% above

AMRAP 18

30 deadlifts 60/40

3 HSPU

25 Deadlifts 80/50

6 HSPU

20 Deadlifts 100/60

9 HSPU

15 deadlifts 120/80

12 HSPU

10 Deadlifts 140/100

15 HSPU

 

Workouts for the week. 7th -11th Feb.

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Sunday

0-10

1000m row

50 thrusters 20kg

30 pull ups/Ring rows

10-20

establish a 3 rep max OHS

 

Monday

HSPU Skill practice.

30-25-20-15-10-5 Wall balls

400m run between each round

 

Tuesday

Sports day Team Wod 9am and 4pm

 

Wednesday

Build to 1 rm push press

BB cycling – 80% above 1 max effort set Push Press no pause in bottom.

EMOM 12

  1. 8-10 Power Clean (touch n go) 60/35
  2. 7-9 HSPU

Thursday

Back Squat 8-8-8-8

Add 2-5kg from last week.

5 rounds for time

5 deadlifts 140/90

50 double unders