Training: 30th September-6th October training Sep 29, 2019
MONDAY
Strength:
13mins to find 1RM Front Squat
 
WOD:
Open Workout 13.4
AMRAP in 7mins of:
3 Clean & Jerks, 60kg (43kg)
3 Toes To Bar
6 Clean & Jerks
6 Toes To Bar
9 Clean & Jerks
9 Toes To Bar
12 Clean & Jerks
12 Toes To Bar
-Keep increasing...
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Training: 23rd-29th September training Sep 22, 2019
MONDAY
Strength:
13mins to complete: 2x2 Front Squat, 95% of 1RM
 
WOD:
“Karen”
For time: (15min CAP)
150 Wallballs, 20lb (14lb)
 
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Training: 16th-22nd September training Sep 15, 2019
MONDAY
Strength/ Lifting:
EMOM for 12mins of:
1 Snatch + 1 Overhead Squat
-Increase the weight each set
 
WOD:
AMRAP in 14mins of:
20 Lateral Burpees Over the bar
20 Overhead Squats, 52kg (35kg)
20 Lateral Burpees Over the bar
12 Ring Muscle-ups
20 Lateral Burpees Over the bar
20 DB...
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Training: 9th-15th September training Sep 08, 2019
MONDAY
Lifting:
EMOM for 10mins of:
1 Power Snatch
-Increase the weight each set
 
WOD:
For time: (20min CAP)
Run 400m
35 Pull-ups
Run 200m
35 Wallballs, 20lb (14lb)
Run 200m
35 Wallballs, 20lb (14lb)
Run 200m
35 Pull-ups
Run 400m
 
Rx’d + = CTB Pull-ups
 
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Training: 2nd-8th September training Sep 01, 2019
MONDAY
Lifting:
Every 90sec for 10 Rounds of:
1 Hang Snatch + 1 OHS
 
WOD:
AMRAP in 9mins of:
9 Pull-ups
3 Squat Snatches, 60kg (40kg)
 
Rx’d + = CTB Pull-ups + 80kg (55kg)
Rx’d - = 50kg (35kg)
 
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Training: 26th August-1st September training Aug 25, 2019
MONDAY
Strength:
13mins to complete: 6x4 Front Squat, 75% of 1RM
 
WOD:
“Jackie”
For time:
1km Row
50 Thrusters, 20kg (15kg)
30 Pull-ups
 
Rx’d + = CTB Pull-ups
 
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Training: 19th-25th August training Aug 18, 2019
MONDAY
Lifting:
EMOM for 15mins of:
1 Squat Snatch
 
WOD:
AMRAP in 7mins of:
7 Pull-ups
5 Squat Snatches, 50kg (35kg)
 
Rx’d + = 60kg (43kg) + CTB Pull-ups
Rx’d - = 40kg (30kg)
 
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Training: 12th-18th August training Aug 11, 2019

MONDAY

Lifting:

Every 90sec for 10 Rounds of:

1 Clean & Jerk

WOD:

“Grace”

For time: (15min CAP)

30 Clean & Jerks, 60kg (40kg)

Or

“Heavy Grace”

For time: (15min CAP)

30 Clean & Jerks, 85kg (55kg)

Rx’d + = 100kg (70kg)

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...

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Training: 5th-11th August training Aug 04, 2019

MONDAY

Lifting:

Every 90sec for 10 Rounds of:

1 Clean & Jerk

WOD:

AMRAP in 11mins of:

25 Toes to Bar

50 Double Unders

13 Squat Cleans, 70kg (50kg)

Rx’d + = 85kg (55kg)

Rx’d - = 60kg (40kg)

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...

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Training: 29th Jul- 4th August training Jul 28, 2019

MONDAY

Lifting:

Every 90sec for 10 Rounds of:

1 Squat Clean + 2 Split Jerks

WOD:

5 Rounds for time of: (16min CAP)

12 Thrusters, 45kg (30kg)

6 Bar Muscle-ups

3 Burpee Pull-ups

Rx’d + = 50kg (35kg)

Rx’d - = CTB Pull-ups

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...

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Training: 22nd-28th July training Jul 21, 2019

MONDAY

Lifting:

Every 90sec for 10 Rounds of:

2 Squat Cleans + 1 Split Jerk

WOD:

21-15-9-6-3 reps for time of: (17min CAP)

HSPU

Front Squats, 70kg (50kg)

Bar-facing Burpees

Rx’d + = 88kg (57kg)

Rx’d - = 60kg (40kg)

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...

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Training: 15th-21st July training Jul 14, 2019

MONDAY

Lifting:

Every 90sec for 10 Rounds of:

2 Cleans + 1 Split Jerk

WOD:

For time: (12min CAP)

45 Pull-ups

45 Thrusters, 45kg (30kg)

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……………………………………….

TUESDAY

...

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