Workouts for the week 6th March – 11th March

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

or

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

Workouts for the Week 28th -4th March

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 14th Feb -18th Feb

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.

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

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

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

Monday 14th December

Amrap 8

20 wall balls

50/100 double unders/ singles

rest 2 mins

Amrap 8

10 toes to bar

10 box jump

rest 2 mins

Amrap 8

20 wall balls\50/100 double under/ Singles

Sunday 13th December

15 mins to establish a 1 rm complex

1 x Power clean

2 x Hang squat clean

2 x Split jerk

every 30 secs for 12 mins

1 x Power clean and Jerk @ 90% above