Tag Archives: leg day

Workouts for the Week 15-19th May

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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 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 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. 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 17th January

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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