Saturday 16/11/13

A) In teams of two alternating exercises each rd

4 rds for time

80 m farmers carry 24/16kg ( 2nd team member hangs from the bars 6 burpee penalty each time they break from bar during farmers carry to be done when partner gets back and before moving to next exercise)

2 rope climbs

8 atlas stone lifts 

10 dead lifts 100/60 kg

15 wall balls 10/6 kg

B) Prowler day

 

Friday 15/11/13

A) Strength 5-5-5-3-3-3 reps of push jerk

B) 5 rds for a time

1 squat clean @ 75-85% 1 Rm

1 front squat same wgt

4 strict pull ups

6 HSPU

C) every 90 sec for 6 min

50 m ME band sprint

Thursday 14/11/13

A) hang snatch 1 x 3 @ 60%, 1 X 3 @ 70%, 1 x 3 @ 75%, 1 x 3 @ 80% of your 1 Rm

B) 3 rds for a time

15 bx jps 24/20″

15 push ups

run 500 m

C) reverse tabatta 10′ on , 20′ rest 8 sets of pull ups

Wednesday 13/11/13

A) Strength 5-5-5-3-3-3 reps of squat clean

B) for time

10 back squats 70/45

60 double unders

20 back squats 60/40 kg

60 double unders

30 back squats 50/35 kg

60 double unders

1 bar per athlete must change own bar.

Tuesday 12/11/13

A) 7 x 1 reps of 3 position snatch work up in weight rest 60 sec

B) 5 rds for reps of

30′ ME burpee’s

30′ rest

30′ ME kb swing 32/24 kg

30′ rest

30′ ME ab mat sit ups

30′ rest

C) AMrap 4 min of

4 HSPU

8 box jps 24/20″

Monday 11/11/13

A) Strength 5-5-5-3-3-3 reps of power clean

B) amrap 12 min of

3 clean & jerk 75/45 kg

4 lateral burpee over bar

5 dead lifts 75/45 kg

C) total time

row 500 m

Saturday 09/11/13

A) HSPU skill practice spend 10 min working on your next stage of the push up ( hand stand, kip, strict full depth) 

B) in teams of two  

Karen  150 wall balls 9/6 kg

only 1 team member working at any one time

C) in teams 15 min amrap

5 push press 50/30 kg

7 bx jps 24/20″ 

9 ab mat sit ups

1 team member completes a full rd then rotates for the next to complete a whole rd continue on for the 15 min

 

 

Friday 08/11/13

A) Strength 3-3-3-1-1-1 reps of Push Press

B) Perform 5 – 3 – 1 reps of floor press heaviest possible. 10 min allowed

C) amrap 10 min of

10 pull ups

15 kb snatches 24/16 kg

20 hands release push ups

D) 50 hollow rocks

Thursday 07/11/13

A) 15 min to est a 1 rm in a 3 position clean and 1 jerk ( floor, hang and hi hang)

B) 3 rds for a time

10 hang power cleans 70/45 kg

20 slam balls 20/13 kg

run 400 m

C) 100 plate twists 15/10 kg

30 oh sit ups

Wednesday 06/11/13

A) Strength 3-3-3-1-1-1 reps of front squat

B) 3 x 2 reps of 1 & 1/4 front squats @ 70% of todays 1 rm

C) EMOTM 10 – 8 – 6 – 4 – 2 strict pull ups

decreasing reps @ each min interval then finishing the final reps at 4.00

D) 5 rds for a time

3 burpee

15 buttter fly sit ups

3 burpee

run 200 m