NEWS

Programming

Programming

Monday 20171120

AMRAP in 15 minutes of:

60 Double Unders

400m Run

15 Overhead Squats

 

Men use 60kg, women use 40kg.

 

Tuesday 20171121

AMRAP in 20 minutes of:

200m Kettlebell Farmers Carry

25 Wall Balls


Men use two 32kg Kettlebells, women use two 24kg Kettlebells.

 

Wednesday 20171122

15 minutes to find a heavy set of 3 Deadlifts, then:


AMRAP in 8 minutes of:

7 Deadlifts (80kg/50kg)

14 Box Jumps (24''/20'')

 

Thursday 20171123

3 rounds for time of:

7 Ring Muscle Ups

50 Air Squats

10 Hang Power Snatch

 

Men use 50kg, women use 35kg.

 

Friday 201701124

Every 4 minutes for 20 minutes:

Row 500m

1 round of DT (12 Deadlifts, 9 Hang Power Clean, 6 Push Jerk)


Men use 70kg, women use 50kg.

 

Programming

Programming

Monday 20171113

Heavy set of 5 Thrusters, then AMRAP in 7 minutes of:

3 Thrusters (40kg/30kg)

3 Lateral Burpees

 

Add 3 reps each round.

 

Tuesday 20171114

AMRAP in 20 minutes of:

3 Strict Pull-ups

6 Handrelease Push-ups

9 Wall Balls (9kg/6kg)

 

Wednesday 20171115

Every minute on the minute for 10 minutes:

2 Power Snatch

 

4 rounds for time of:

15 Power Snatch (35kg/20kg)

30 Double Unders

200m Run

 

Thursday 20171116

AMRAP in 4 minutes of:

27/21 Cal Row

21 Power Cleans (60kg/40kg)

15 Burpee Box Jump Overs

 

AMRAP in 4 minutes of:

27/21 Cal Row

21 Power Cleans (50kg/35kg)

15 Burpee Box Jump Overs

 

AMRAP in 4 minutes of:

27/21 Cal Row

21 Power Cleans (40kg/30kg)

15 Burpee Box Jump Overs

 

Friday 201701117

15 minutes to find a heavy set of 5 Back Squats

 

8 rounds:

20s Back Squat (20kg/15kg)

10s Rest

20s Double Unders

10s Rest

 

Programming

Programming

Monday 20171106

AMRAP in 30 minutes of:

800m Run

3 rounds of "Cindy" 

 

Tuesday 20171107

For time:

21 - 15 - 9 reps of

Power Snatch 

Burpees

 

directly into

 

21 - 15 - 9 reps of

Clean & Jerk

Burpees


Men use 35kg, women use 20kg.

 

Wednesday 20171108

For time:

1 round of "Kelly" 

2 rounds of "Helen"

1 round of "Kelly"

 

1 round of Kelly is 400m run, 30 Wallballs and 30 Box Jumps.

1 round of Helen is 400m run, 21 Kettlebell Swings and 12 Pull-ups.

 

Thursday 20171109

For time:

100 - 80 - 60 - 40 - 20 Double Unders

50 - 40 - 30 -20 - 10 Sit-ups

200m plate run in between the sets.

 

Men use a 20kg plate, women use a 10kg plate.

 

Friday 201701110

AMRAP in 7 minutes of:

Burpee Box Jump Overs

 

Every minute do 7 Deadlifts (100kg/60kg).

 

Programming

Programming

Monday 20171030

15 minutes to find a heavy Power Snatch, then:

"Isabel"

For time:

30 Power Snatches (60/40)

 

Tuesday 201710031

Halloween Bad Taste Team Workout

 

Wednesday 20171101

Rest Day

Go out and play!

 

Thursday 20171102

AMRAP in 4 minutes of:

27/20 Cal Row

27 Burpees

27 Chest-to-Bar Pull-ups

 

AMRAP in 4 minutes of:

21/15 Cal Row

21 Burpees

21 Toes-to-Bar

 

AMRAP in 4 minutes of:

15/12 Calorie Row

15 Burpees

15 Pull-ups

 

Rest 4 minutes after each AMRAP.

 

Friday 201701103

4 rounds for time of:

21 Deadlifts

15 Box Jump Overs

9 Push Jerk


Men use 60kg, women use 40kg.

 

Programming

Programming

Monday 20171023

"Fight Gone Bad"

3 rounds, 1 minute each station:

Wallballs (9kg/6kg)

Sumo Deadlift High-Pulls (35kg/20kg)

Box Jumps (20'')

Push Press (35kg/20kg)

Calorie Row

Rest 1 minute after each round.

 

Tuesday 201710024

15 minutes to find a heavy set of 5 Deadlifts, then:


Every minute for 12 minutes alternate between:

10 Deadlifts 

20 Ab-Mat Sit-ups

 

Men use 100kg, women use 60kg.

 

Wednesday 20171025

AMRAP in 3 minutes of:

21 Overhead Squats (35kg/20kg)

21 Burpees over Rower

Max Calorie Row

 

AMRAP in 3 minutes of:

18 Overhead Squats (45kg/30kg)

18 Burpees over Rower

Max Calorie Row

 

AMRAP in 3 minutes of:

15 Overhead Squats (50kg/35kg)

15 Burpees over Rower

Max Calorie Row

 

AMRAP in 3 minutes of:

12 Overhead Squats (60kg/40kg)

12 Burpees over Bar

Max Calorie Row

 

Rest 3 minutes after each AMRAP.

 

Thursday 20171026

AMRAP in 15 minutes of:

200m Run

2 Rope Climbs

 

Friday 201701027

3 rounds for time of:

75 Double Unders

50 Air Squats

15 Power Cleans

 

Men use 60kg, women use 40kg.