Thursday, August 25, 2016

Friday 26th August 2016

“Angie”

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats


Work through as written

Post time to comments.

Wednesday, August 24, 2016

Thursday 25th August 2016

Push Jerk
3 x 5

SQT
3 Rounds
10 Ground to overhead 42.5/30kg
Shuttle sprint 60m
15 x 4 ( up an back twice)

Tuesday, August 23, 2016

Wednesdays 24th August 2016

EMOMx10:
2 x Hang Power Clean
Power Clean
Jerk

Increase on last weeks load Row 1000m
50 Burpees
50 Box Jumps
50 Wall Ball Shots
Run 800m

Partition Burpees. Box Jumps and wall ball shots as needed


Post rounds completed to comments.

Monday, August 22, 2016

Tuesday 23rd August 2016

Snatch Balance
5 sets x 2 reps

Can be from racks or jerk blocks

For time:
21 Toes to bar
Run 800m
15 Toes to bar
Run 400m
9 Toes to bar
Run 200m


Thursday, August 18, 2016

Friday 19th August 2016

3 x 400m run.
Rest as needed between efforts, but no longer than 3 minutes

Wednesday, August 17, 2016

Thursday 18th August 2016

Push Jerk
3 x 5


5 rounds for time of:
10 clean and jerk, 70/50kg
1 legless rope climb

Post time to comments.

Tuesday, August 16, 2016

Wednesday 17th August 2016

EMOMx10:
2 x Hang Power Clean, Power Clean , Jerk


Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
12 kettlebell swings, 32/24kg
200m run

Tuesday 16th August 2016

Snatch Balance
5 x 2 reps

5 rounds for reps of:
1 minute of 35kg/25kg muscle snatches
1 minute of 35/25kg. overhead squats
1 Min Max cal on rower
Rest 1 minute

Monday 15th August 2016

20 Min AMRAP
5 Body Rows
10 Pushups
15 Situps
20 Squats

Sunday 14th August 2016

Rest Day

Saturday 13th August 2016

Box closed today as we will be competing at the Allstar Affiliate series (Townsville Event)

Wednesday, August 10, 2016

Thursday 11th August 2016

Push Jerk
3 x 5

For time:
Run 400 meters
50 push-ups
50-meter bear crawl
Run 400 meters
50 –meter bear crawl
50 Body Rows
Run 400 meters

Tuesday, August 09, 2016

Wednesday 10th August 2016


EMOMx10: 3 Power Snatch + 3 OHS,
RXD= 42.5/30kg
Increase on last weeks weight if you made all 10 sets.
If you are at RXD, add an extra Snatch

For time:
21 deadlifts 90/55kg
21 Burpee Box Jumps
21 Cal Row
Rest 4 min
18 Deadlifts 90/55kg
18 Burpee Box Jumps
18 Cal Row

Monday, August 08, 2016

Tuesday 9th August 2016

Strength Endurance
Thrusters
2 x 20 reps as fast as possible

Rest as needed between sets



AMRAP in 9 min
15 Clean & Jerk 50/30kg
20 Toes to bar
15 Clean & Jerk 60/35kg
20 Toes to bar
AMRAP Clean & Jerk 70/45kg

Sunday, August 07, 2016

Thursday, August 04, 2016

Friday 5th August 2016

AMRAP in 20 min
5 Ring Dips
10 One legged Squats (alternating)
15 Back Extensions

Wednesday, August 03, 2016

Thursday 4th August 2016

Push Jerk
3 x 5


For Time:
50 m Sprint
30 Clean & Jerks 70/40kg
50m Sprint


Tuesday, August 02, 2016

Wednesday 3rd August 2016


EMOMx10: 3 Power Snatch + 3 OHS,
RXD= 42.5/30kg
Increas on last weeks weight if you made all 10 sets.
If you are at RXD, add an extra Snatch

For time:
8 deadlifts
40 Wallball shots 20/14lbs
50 double-unders (250 skips)
4 rope climbs
1000m row
4 rope climbs
50 double-unders ( 250 skips)
40 Wallball shots
8 deadlifts

Use 75% of 1RM for Deadlift

Monday, August 01, 2016

Tuesday 2nd August 2016

3 x 20 Thrusters ( unbroken)
Rest as needed between sets


For Time:
400m Run
60 Toes to bar
80 Pushups
100 Lunges (alternating , 50 each leg)
400m Run

You can partitions the toes to bar, pushups and Lunges as needed