Monthly Archives: April 2016

Workouts for the week.

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Heres your workouts for the week as I know you guys like to Plan ahead for your rest days and attack your weaknesses, you know and not Cherry Pick your fitness 😉

Sunday

In 5 mins complete

15 bar over burpees

40 Deadlifts 40/25

AMRAP power snatch 40/25

rest 3 mins

in 6 mins complete

20 bar over burpees

30 Deadlifts 50/35kg

AMRAP Power Snatch 50/35kg

rest 3 mins

in 7 mins complete

25 bar over burpees

20 Deadlifts

AMRAP Power Snatch 60/45

 

Monday

EMOM 10

5 x Thruster 60/35kg

Tempo Front Squat

5×3 AHAP 42×2

15 wall walks for time

EMOM – 5 box jumps

 

Tuesday

Every 6 minutes x 6 rounds

Row 1km

Tabbata

A. hollow hold

B. superman

Alt between A and B (4 sets of each)

 

Wednesday

Build to 1rm Clean and Jerk

3 rounds for time

15 Power Clean

15 STOH

60/35kg

or 70% 1rm

 

Thursday

EMOM 40

  1. Row for calories
  2. Push ups
  3. 12-15 UB Russian kettle bell swings AHAP
  4. Wall balls 9/7
  5. Rest

 

Friday

Team WOD with Sally at Westbay and Dori at the pearl

Workouts for the week 17th April- 22nd April

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Sunday 17th

Tempo Front Squat AHAP 5 Sets of 5 Reps @42×2

EMOM 10

2 Hang Snatch + 3 OH Squats 50/30

 

Monday 18th

40 min to complete

1000 metre Row

25 HSPU/50 Push ups

1000m Row

50 Wall Balls

1000m row

50 TTB

1000m row

50 STOH 50/30

 

Tuesday 19th

Bulgarian split Squat

4×10 each leg

Single arm Kb Row

4×10 each side

AMRAP 8

50 double unders/100 singles

12 Burpee box jump 24/20

 

Wednesday 20th

Muscle up Drills/Strength

Every 2 mins for 10 rounds

5 x Squat cleans

5 Front squats

3-5 Muscle ups or

5 pull ups/5 dips

70/45kg

 

Thursday 21st

DEADLIFT

5  sets of 3 AHAP with 6 sec eccentric

4 rounds not for time

10 bench press

20 ghd situps

20 back extensions

Workouts for the week 10-15th April

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Sunday

HSPU Skill Pratcice

Deadlift 5 sets of 5 reps

each rep paused 3 sec at knee.

EMOM 12

  1. 10-12 Cal row
  2. 3-5 Wall Walks

Monday

Front Squat (paused 3 secs in bottom) AHAP

5 sets of 5 reps

EMOM 10

1 Power Snatch 1 Hang Snatch 1 OHS – Build to Heaviest

Tuesday

  1. Muscle up skill/Strength
  2. The Dirty 30 (30 reps of each for time) 30 min time cap

Box Jumps

Pull ups

Kettle bell Swings

Lunge Step

Knees to Elbow

Push Press 20kg

Good morning 20kg

Wall balls

Burpees

Double unders then back up!

Wednesday

Build to 1RM Bear Complex

Clean

Front Squat

Push Press

Back Squat

Push Press

EMOM16

  1. 4 x Squats Cleans @ 80%
  2. 10-12 TTB

Thursday

EMOM 12

1. 5-7 HSPU

2. 10 x PenDlay Row AHAP

3 x

AMRAP 4

Row for Cal

AMRAP 4

3 chest to bar Pull ups

6 push ups

9 box jump over

Rest 2 mins

 

Friday

Team Wod

Workouts for the week 3rd April-7th April

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Sunday 

A. Tempo Front Squat AHAP

5 Sets of 5 Reps @42×2

B. EMOM 12

  1. 5 x Hang Snatch @ 50/30
  2. 8-10 Bar over Burpees

 

Monday

A. Strict press 4 x 10 (Same load)

B. Pendlay Row 4 x 10 AHAP

C.

AMRAP 2 x 5 (2 min rest)

10 Russian KBS 32/24kg

10 Goblet Squat 32/24kg

 

Tuesday

A. HSPU Skill practice

B.

AMRAP 15

40 Cal Row

20 Push ups

 

Wednesday

A. Every 90 secs  x 5 rounds – 10 OHS 50/30

B. For time (30 min Cap)

10-9-8-7-6-5-4-3-2-1

Power Clean 60/40

2-4-6-8-10-12-14-16-18-20

STOH 60/40

 

Thursday 

A. Muscle up skill/Strength

B. EMOM 21

  1. 50 Du’s (45 sec max)
  2. HSPU x 5-7
  3. Pull ups x 8-10