Tag Archives: Deadlifts burpees

Workouts for the week 20th March- 24th March

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Sunday

Clean and Jerk

6 x 2.2.2 rest 10 sec/2 mins

Build to heaviest set

EMOM 10

  1. 5 x Power Clean and Push Jerk at 70%
  2. 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

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

 

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)

Sunday 6th December

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A. Hand stand skill work

B. For time

400m run

21 Deadlifts 100/70

21 bar over burpees

400m run

15 deadlifts 100/70

15 bar over burpees

400m run

9 deadlifts 100/70

9 bar over burpees

Monday 19th October

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Some vey good bear complex going down yesterday alway good to lift heavy!!

image

With a running clock

A. for time 0-15 (15 min cap)
400m run
21 deadlifts 100/70
21 toes to bar
400m run
15 deadlifts 120/80
15 toes to bar
400m run
9 deadlifts 140/100

Note how far you got and scale if not complete in 15 mins and move on to wall balls
@ min 15
Emom 10
12-15 wall balls

 

Monday 4th May

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Workout

A. Push press 5 sets of 10 reps build to max

B. 5 rounds for time (10 min cap, scale as needed) – 5 x deadlifts 90/70 10 x bar over burpees