Week of Wods

29/8/2016

Stretch
Banded shoulder /banded hip
Warm-up
run 200m
2 rounds of 10 sit ups
10 OH squats (dowel)
10 push ups
5 inch worms

Metcon (AMRAP – Rounds and Reps)
8 min amrap
8 ring dips
8 Pull ups / ring rows
8 sit ups
then
15 minutes to find
1RM OH Squat
then 10 mins to do
25 OH Squats @70% of 1 rm

30/8/16
Warm-up
Run 200m
10 light kb
10 push ups
10 ring rows
2 bear crawls

weightlifting
Deadlifts (5 x 5)
75% of 1 rm

Metcon
Helen (Time)
3 rounds of
run 400m
21 kb swings @ 24/16kg
12 pull ups

31/8/16
Warm-up
Stretch
calf / samson/ swan
2 rounds
run 200m
20 russian twists 10/6 kg
10 x 1m roll outs
10 push ups
20 situps
5 power cleans @ 30/20 kg

Metcon (Time)
3 rounds
run 200m
21 T2B
run 200m
15 Burpee’s
run 200m
9 power Cleans 60/40kg

51 burpee finisher

1/9/16
Stretch
Thigh / calves / banded shoulder
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch (5 x 5 squat snatch @50% of 1rm)
Metcon
Metcon (Time)
4 Rounds
row 400m
100 du
10 weighted 25m shuttles 10/5 kg plate ea hand

2/9/16
Warm-up
3 rounds
run 100m
10 ring rows
10 squats
10 push ups

Weightlifting
Power snatch (5 x 2 power Snatch 75% of 1RM)

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Saturday 27/8/16

27/8/2016

Stretch
Calf & Swan

Warm-up
2 mins skip
2 rounds
10 air squats
10 push press 20/15kg
10 burpees
10 thrusters light 20/15kg

Metcon
100 DU buy in. 300 single skips
20,15,10 Thrusters 42.5/30kg
20,15,10 Burpees

​Weightlifting
​25 squat snatch @ 42.5/30kg

August 26th, 2016

26/8/2016

Warm-up
run 400m
3 rounds of
3 wall walks
10 hang cleans with bar
10 back squats with bar
10 thrusters with bar

Metcon
power Cleans ladder
run 200m start & between ea round
5 reps @ 30/15 40/20 50/25 60/30 70/35 80/40 kg

25/8/16

25/8/2016

Warm-up
Skip 2 minutes
2 rounds
10 OHW Lunges
10 push ups
10 strict pullups
10 sit ups

Weightlifting
Deadlifts (7 x 3 @ 75% of 1rm Deadlifts )
Warm up with
1 x 5 @50% 1rm Deadlifts then 1 x 4 @60%
Metcon
Emom 12 mins
5 push ups
5 sit ups
5 chest 2 Bar pull ups

24/8/16

24/8/2016

Warm-up
2 rounds
run 200m
10 squats
10 pass thru’s
5 jumping bar muscle ups
5 ring muscle ups on ground
5 power cleans @ 50% – 60% of 1rm

Metcon (AMRAP – Rounds and Reps)
20 min Amrap
3 x Squat cleans @ 60kg
3 Muscle ups
100m Run

Tuesday 23/8/16

23/8/2016

Front Squats (7 x 3 @ 75% of 1 RM)
warm up with
5 reps @ 50%
4 @ 60%

Metcon
2 rounds
50 Dumbbell lunges
50 DU/ 150 single skips
50 dumbbell push press
50 DU/ 150 single skips

22/8/16

22/8/2016

Warm up with
2 rounds
row 400m
20 med ball side 2 side
10 ring rows
​10 push ups

8 min Amrap
8 Pistols
8 Ring dips

Rest 4 mins

8 min Amrap
8 Burpee box overs
8 Toes 2 bar

Friday 19/8/16

19/8/2016

5@50% 4@60% 7 x 3 ohSquats @ 75%

​Then
12 min Amrap
10 power cleans @ 60/30kg
10 back squats

Thursday 18/8/16

18/8/2016

0 Comments

8 min Amrap
run 100m
10 box jumps 24/20
​rest 4 minutes then
For Time
20 du
20 KB
reduce 1 rep per round till finish

Wednesday 17/8/16

17/8/2016

Warm up with 5 snatch @ 50% 1rm then 5 @ 60%

4 rounds
run 500 m
10 squat Snatch @ 70% 1rm
20 ring dips