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Training: 13th-19th January

training Jan 11, 2020
MONDAY
Strength:
12mins to complete: 5 Back Squats
1 set, 70%
3 sets, 75%
 
WOD:
“Fran”
21-15-9 reps for time of: (10min CAP)
Thrusters, 43kg (30kg)
Pull-ups
 
At 10-minutes complete:
 
For time: (7min CAP)
20 Thrusters, 43kg (30kg)
20 Pull-ups
 
Finisher:
Set a 4-minute clock:
Inhale as long as possible through the nose, exhale as long as possible through the mouth.
 
Post results to comments.
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TUESDAY
Lifting:
EMOM for 12mins of:
Min 1: 2 Hang Power Snatches
Min 2: 1 Hang Power Snatch + 1 Overhead Squat
Min 3: Rest
-Increase the weight each set.
 
WOD:
3 Rounds for time of: (18min CAP)
35 Sit-ups
30m Handstand Walk
15m OH Walking Lunge, 20kg (15kg) Plate
 
Rx’d + = 25kg (20kg)
Rx'd - = Accumulate 90sec Handstand Hold
 
Finisher:
Set a 3-minute clock:
Lay on your back and put one hand on your stomach and one hand on your chest. Inhale for 3-6 and exhale for 3-6 Nasal breathing. The focus is to only have your stomach move, not your chest.
 
Post results to comments.
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WEDNESDAY
Strength/ Conditioning:
EMOM in 15mins of:
Min 1: Max Strict Pull-ups
Min 2: Run 200m
Min 3: Rest
 
Partner WOD:
AMRAP in 15mins of:
20 Wallballs, 20lb (14lb)
2 Rope Climbs, 4.5m
-Alternate rounds with your partner.
 
Rx’d - = 10 Ring Rows
 
Finisher:
Set a 3-minute clock:
Nasal Breathing
Inhale for 3-6, hold for 3-6, Exhale of 3-6
 
Post results to comments.
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THURSDAY
Lifting/ Strength:
EMOM in 10mins of:
Min 1: 3 Power Cleans + 1 Split Jerk
Min 2: Rest
-Increase the weight each set.
 
WOD:
AMRAP in 9mins of:
12 Alternating DB Snatches, you choose the weight
48 Double Unders
 
Rx'd - = 96 Singe Skips
 
Finisher:
Set a 5-minute clock:
Lay on your back and put one hand on your stomach and one hand on your chest. Inhale for 3-6 and exhale for 3-6 Nasal breathing. The focus is to only have your stomach move, not your chest.
 
Post results to comments.
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FRIDAY
WOD:
3 Rounds for time of: (25min CAP)
Run 800m
20 Burpees
10 Bar Muscle-ups
 
Rx’d - = 15 Pull-ups
 
Accessories:
5-minutes to complete:
20 Deadbugs
3 sets
 
Finisher:
Set a 4-minute clock:
Lay face down on a foam roller. Place the foam roller across your stomach (just below your ribs). Inhale to fill your stomach with air & put pressure on the roller, contract your stomach & lower back muscles for 3 seconds, Exhale all the way out.
 
Post results to comments.
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SATURDAY
 
Bushfire Relief Team Workout
Starts at 9am
......................................................................................
SUNDAY
Rest

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