Workouts for week beginning 14/05/2012

Posted: 16th May 2012 by admin in Uncategorized

W.O.D.1

Back Squat

1 Rep Max

Met-con:

‘Jag 28′ For Time

800m Run

28 x KB Swings 32kg

28 x Pull-ups

28 x  KB Clean & Jerk Left and Right arms 32kg

28 x Pull-ups

800m Run

W.O.D.2

Deadlift 1 Rep Max

Metcon:

Medicine Ball Cleans for time

50/100/150 Reps

5/10kg ball

You choose the Reps, you choose the ball.

W.O.D.3

Hang Clean 5 x 5 Reps

Power Clean 5 x 3 Reps

Squat Clean 5 x 1 Rep

W.O.D.4

Gymnastics Class with Joe!!!

Workouts for week beginning 30/04/2012

Posted: 29th April 2012 by admin in Uncategorized

W.O.D.1

Back Squat5 x 5 Reps

Met-Con:

12 mins AMRAP

1 x Rope Climb

15 x Press-ups (CTF)

W.O.D.2

Deadlift 5 x 5 Reps

Met-Con:

Running ‘FRAN’

400m Run

21 x Thrusters (42.5/30kg)

21 x Pull-ups

300m Run

15 x Thrusters

15 x Pull-ups

200m Run

9 x Thrusters

9 x Pull-ups

W.O.D.3

Hang Snatch 5 x 5 Reps

Power Snatch 5 x 3 Reps

Squat Snatch 5 x 1 Reps

W.O.D.4

Gymnastics on Sunday with Joe.

Or Catch-up a missed W.O.D.

Workouts for week beginning 23/04/2012

Posted: 22nd April 2012 by admin in Uncategorized

W.O.D.1

Back Squat 5 x 5 Reps

Met-con:

‘CINDY’

AMRAP 20 mins

5 x Pull-ups

10 x Press-ups

15 x Squats

W.O.D.2

Deadlift 5 x 5 Reps

Met-con:

3 Rounds for Time of:

Left Arm KB Front Squat x 25

Run 400m

Right Arm KB Front Squat x 25

Run 400m

16/24/32kg KB

W.O.D.3

Press 5 x 1 Rep

Push Press 5 x 3 Reps

Push Jerk 5 x 5 Reps

Finish with 50 x Evil Wheels