Workouts for the Week 27th March- 1st April

Posted on 27 March, 201627 March, 2016 by quwwaadmin

Sunday

Row 500m

rest 2 min

Row 1000m

rest 3 min

Row 1500m

rest 4 min

Row 2000m

Monday

In pairs

AMRAP 30

4oom run

30 kettbell swings

20 box overs

Partners Alternate each exercise to compete rounds.

and 16.5 for those that need do do it.

Tuesday

Hang Snatch 5-5-5-5-5

EMOM 12

45 sec Max Pull ups
45 sec Max push ups

Wednesday

Back Squat

20 mins to est a 6 RM

Compare to March 3rd.

Not for time

21-15-9

GHD sit ups/Weighted Sit ups

Back extensions/good mornings

Complete 40m Double Front rack kettle bell carry after each round

Thursday

12 mins to establish a 1Rm Clean and Jerk

AMRAP 4

Clean and Jerk 50/30

rest 2 mins

AMRAP 2

Bar over Burpees.

rest 2 min

AMRAP 4

Clean and Jerk 60/40

rest 2 mins

AMRAP 2

Double unders

rest 2 mins

AMRAP 4

Clean and jerk 80/50

rest 2 min

AMRAP 2

Bar over Burpees

Friday

Team workout

Workouts for the week 20th March- 24th March

Posted on 20 March, 201620 March, 2016 by quwwaadmin

Sunday

Clean and Jerk

6 x 2.2.2 rest 10 sec/2 mins

Build to heaviest set

EMOM 10

5 x Power Clean and Push Jerk at 70%
8-10 Strict Pull ups

Monday

AMRAP 13

55 Deadlifts 102/70kg

55 wall balls

55 cal Row

55 HSPU/ Hand Release Push ups

Tuesday

Back Squat 6-6-6-6

increase 2-5kg from last week

same weight across all sets

AMRAP 12

10 Front Squats (from floor) 60/40kg

10 Bar over Burpees

Wednesday

Push Press – build to 3 Rm

For time

1000m row

400m run

750m row

800m run

500m row

1600m run

Thursday

For time

25 Hang Power cleans

5 Ring dips

20 Hang power cleans

10 Ring dips

15 Hang power cleans

15 Ring dips

10 hang power cleans

20 ring dips

5 hang power cleans

25 ring dips

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“The most important thing is to try and inspire people so that they can be great in whatever they want to do.” Colleen Houck, Tiger's Curse

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Workouts for the week 6th March – 11th March

Posted on 7 March, 20167 March, 2016 by quwwaadmin

Sunday

For time

working on the odd minutes and resting on the even minutes.

300 Air Squat

200 Sit ups

100 push ups

Monday

16.2

3 rounds for time

25 ttb/knee raises

50 double unders/ 100 singles

15 squat cleans 60/35

Tuesday

Push press build to 5rm

Helen

3 rounds for time

400m run

21 kbs 24/16kg

12 pull ups

Wednesday

Back Squat 6-6-6-6-6 @ 80% 6rm

9-15-21

Row for Calories

Power Snatch 50/30kg

Thursday

Sallys Birthday workout

Ship

9 rounds for time (40 min cap)

7 Squat cleans 80/55kg

8 Burpee box jump 30/24

Friday

Gym Closed

Saturday

Open workout 16.3