Archive for September, 2014

Wed – 1/10/14

A) Power Snatch

  • 10mins to find a heavy but fast AND safe single

Then, EMOM for 7mins

  • 1 Power Snatch @ 80% of A
  • 1 Hang Power Snatch
  • 1 OH Squat

B) AMRAP in 15mins – Ascending Ladder

  • 2 Push Ups
  • 2 Pull Ups
  • 2 Squats
  • 2 T2B
  • 4 Push Ups
  • 4 Pull Ups
  • 4 Squats
  • 4 T2B
  • 6 Pull Ups
  • 6 Etc….

Tues – 30/9/14

A) Push Jerk

  • 12mins to find a heavy single

Then, EMOM 90secs for 9mins

  • 20-30secs Handstand Hold
  • 3 Push Jerk @ 75% of A

B) 3 x AMRAP in 3mins (rest 90secs between)

  • 10 Burpee
  • 40 Double Unders (2:1 Single Skips)

Rest 90secs, then

  • 10 Burpee Broad Jumps
  • 30 Double Unders

Rest 90secs, then

  • 10 Burpee to 30cm target
  • 20 Double Unders

Check out the Double Unders of Irving Hernandez!

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Mon – 29/9/14

A) Back Squat

  • 15mins to find a 3RM

B) 4 rounds for time:

  • 9 Deadlifts (50/35)
  • 7 Hang Squat Cleans
  • 5 Front Rack Walking Lunge each leg (10 steps)
  • 11 Lateral Box Jump Overs (50/40)
  • Rest 1min

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Sat – 27/9/14

Partner WOD & Post WOD BBQ

In teams of 2, 3 rounds for time:

  • 50 Wall Balls (9/6)
  • 50 KB Swings (24/16)
  • 50 Box Jumps (60/50)
  • Run 800m

Break the reps and run up how ever you like, just get it done fast!

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Fri – 26/9/14

A) Front Squat

  • 15mins to find a 5RM

B) AMRAP in 9mins

  • 2 Bar Facing Burpees
  • 1 Power Clean (75% 1RM Clean OR  60/40 if you don’t have a 1RM)
  • 4 Bar Facing Burpees
  • 2 Power Cleans
  • 6 Bar Facing Burpees
  • 3 Power Cleans
  • 8 Bar Facing Burpees
  • 4 Power Cleans
  • Etc….

Fun As Friday Challenge

  • Complete 30cals per person on Lucy as fast as possible (must change person every 10cal)
  • Remember FREE COFFEE (and bragging rights of course….) for the winning session
    • Week 1: 12pm
    • Week 2: 6:30pm
    • Week 3: ???? Make it your crew!!!

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Thurs – 25/9/14

12pm & 5:30pm: Mobility & Active Recovery

6:30pm: Barbell Club

  • We are going to start capping this at 15 people so you can get the most out of the coaching. If the numbers continually exceed 15, we will look at a putting on a 2nd Barbell session possibly on a Saturday morning after the WOD
  • Please let me know ASAP on 0499 710 990 if you want a spot.

Wed – 24/9/14

A) Deadlift

  • 12mins to find a heavy but SMOOOOOOTH triple
  • THIS IS NOT A 3RM!!!! If you hit a new one, awesome! If not, I couldn’t care less! We are chasing perfect form, position and speed throughout the entire lift.

B) 5 Rounds, starting every 3mins

  • 5 DB Front Squats
  • 5 Alternating DB Lunges (each leg)
  • 5 Alternating DB Box Step Ups w/ Leg Raise (each leg)

Rest remainder of 3mins

Record weights and time for each round

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Tues – 23/9/14

A) Push Press

  • 4-6 sets of 7 reps working on speed overhead and strong lock out, not heavy

B) Strict Press

  • 5-5-5
  • Aim for 2.5kgs heavier than last week

C) 4 Rounds

  • Max Reps Push Press @ 85% of B
  • Max Reps Strict Pull Ups
    • Round 1 Overhand Grip
    • Round 2 Alternate Grip
    • Round 3 Alternate Grip
    • Round 4 Underhand Grip
  • Rest 2-3mins

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