Tag Archives: Deadlifts

Workouts for the Week 15-19th May

Posted on by

This Week is Deload week. Deload doesn’t mean easy! What it does mean is that the volume is low while the intensity remains high.

The purpose of a Deload is to Destress the physically, phsycoligically and emotionally form the hard training weeks. This gives our bodies and minds a chance to adapt and get stronger physically and mentally.

by the end of he week you should all be feeling good and wanting to hit some hard training again.

Sunday

Every 90 secs for 6 rounds

8 OHS 60/40

Build to 1 rm Front Squat – 12 mins

Monday

5 rounds

Amrap 2

10 pull ups

10 box jumps

Rest 1 min

Amrap 2

20 wall balls

MAX cal row

Tuesday

Build to 1 Rm Power Clean -12 mins

AMRAP 8

Power Cleans @ 90% 1RM

Wednesday

Build to 1  push press

AMRAP 15

15 Burpees

15 Kettlebell Swings

Thursday

A. Bench press 5 x 5

B. Deadlift 5 x 5

Alternate between a+b

Same load throughout

Workouts for the Week 8-12th May

Posted on by

Sunday

10 rounds

40 sec work

20 secs rest

  1. Wallballs 14/9kg
  2. Sumo Deadlift 60/40
  3. Burpees

Alternate 1,2,3

Monday

EMOM 10

5 x Thruster 65/40kg

(add 2-5kg from last time)

Squat Clean

6 x 1 AHAP

3 rounds NFT

20 GHD sit ups

20 Good Mornings

Tuesday

Strict press 5-5-3-3-1-1-1

Every 7 mins for 5 rounds

Row 1250 m

Wednesday

A. EMOM 10

1 x Snatch Dead lift

1x Hang Power Snatch

1x Snatch balance

B. Build to Max 1 Rm Snatch

Thursday

EMOM 40

  1. 7-9 HSPU
  2. 8-10 C2B Pull up
  3. 15 Heavy Russian kettle bell swings
  4. Double unders
  5. Rest

Workouts for the week 17th April- 22nd April

Posted on by

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

Posted on by

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 28th -4th March

Posted on by

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

 

 

Sunday 17th January

Posted on by

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

Friday 19th june

Posted on by

Great work on today’s surpise wod!! Tomorrow we have a team take on a well known CrossFit hero workout DT

Teams of 3

AMRAP 15

120 Deadlifts
90 Hang Power Cleans
60 Shoulder to over head

image

Sunday 7th June

Posted on by

This week sees us runnng a few tests, these Re just data points to see how our training is going. Volume will be less but intensity should still be high.

Crossfit
15 mins to est a 2 RM Back squat – 3 Rm if less than 6 months training unless coaches deem safe.

15 mins to est a 1 rm Deadlift – 3Rm if less than 6 months training unless coaches deem safe.

Quwwa Barbell

Clean drills 1×3
Hang clean – 8×1 build to max
Back squat 10 min to est a 2RM