Saturday, 20 September 2014

September 20, 2014

Strength:
On The Minute X 10
Odd - Handstand Push Ups
Even - Strict Pull Ups

WOD:
"Fight Gone Bad"
3 Rounds for max Reps
1 Minute at each movement
Wall Balls
Sumo Deadlift High Pull (70/53)
Box Jump (24/20)
Push press (75/55)
Row (calories)

Come join us at 12:30 for a birthday BBQ
Happy birthday Meara

Thursday, 18 September 2014

September 19, 2014

Strength:
4 Sets
5 Front Squats + 8 Back Squats @75% of Front Squat 1 RM
(or increase weight from Monday September 15)

Barbell Row
5-5-5-5-5 
Building

WOD:
30 Calorie Row
30 Bar Over Burpees
30 Hang Power Cleans (135/95)

Note: We will be doing a BBQ on Saturday starting at 12:30 during Open Gym, All are welcomed

Wednesday, 17 September 2014

September 18, 2014


Strength:
4 Stage Pull
1 Deadlift to Knee + 1 Deadlift + 1 Clean Pull + 1 Power Clean
5 Sets - Increase from September September 12

Toes to Bar
5 Sets X 5-15 Reps
Working on Kipping

WOD:
4 Rounds
400 meter Run
20 Kettkrbell Swings (70/53)
10 Ring Push Ups

Tuesday, 16 September 2014

September 17, 2014

Late night session
Strength:
6 Sets Building
1 Snatch Pull + 1 Snatch + 1 Overhead Squat + 1 Snatch Balance

5 Sets X 5-7 Pull Ups

WOD:
Every Minute on The Minute X 14 Minutes
Odd - 15 Wall Balls
Even - 6 Push Jerks

Monday, 15 September 2014

September 16, 2014

Strength:
1 Power Clean + 1 Push Press + Split Jerk
6 Sets Building

WOD:
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Up

September 15, 2014

Strength:
4 Sets 7 Front Squats + 13 Back Squats @ 70% of 1 RM Front Squat
(increase weight from September 11)

Ring Dips
3 X 5-7 reps

WOD:
3 Rounds
10 Power Snatch (115/75)
20 Burpees
50 Double Unders

Friday, 12 September 2014

September 13, 2014

Strength:
Muscle Up Practice
6 X 3-5 reps on the minute
OR
6 X 3-5 Strict Pullups + 3-5 Ring Dips on the minute

WOD:
Partner "Chief"
5 Rounds
5 Minute AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
One Partner completes one full round then second partner does one full round. Continue this pattern for 5 minutes. 
Rest 1 Minute Between rounds