NEWS

Programming

Programming

Monday 20170918

AMRAP in 5 minutes:

Buy-in 50 Wall Balls

12 Deadlifts (80/50)

12 Bar-facing Burpees

 

AMRAP in 5 minutes of:

Buy-in 35 Wall Balls

9 Deadlifts (100/60)

9 Bar-facing Burpees

 

AMRAP in 5 minutes of:

Buy-in 20 Wall Balls

6 Deadlifts (120/80)

6 Bar-facing Burpees

 

Rest 5 minutes after each AMRAP.

 

Tuesday 20170919

21 - 15 - 9 reps for time of:

Squat Snatch (45/30)

Chest-to-Bar Pull-ups

 

Wednesday 20170920

For time:

80 Double Unders

80 Air Squats

800m Run

400m DBall Run (20/15)

40 Kettlebell Swings (32/24)

40 Calorie Row

 

 

Thursday 20170921

EMOM5: 

3 Pausing Snatch Deadlift

EMOM5: 

3 Snatch High Pull

 

AMRAP in 8 minutes of:

10 Toes-to-Bar

10 Burpees

 

Friday 201709022

15 - 12 - 9 - 6 - 3 reps for time of:

Strict Ring Dips

Strict Pull-ups

200m run after each round.

 

Programming

Programming

Monday 20170911

"Barbara"

5 rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 3 minutes.

 

Tuesday 20170912

AMRAP in 4 minutes of:

400m Run

20 Calorie  Row

Max Power Snatch in the time remaining.

 

Rest 4 minutes and repeat twice. Reduce calories by 5 each round.

Men use 35, 45 and 50kg. Women use 20kg, 30kg and 35kg.

 

Wednesday 20170913

AMRAP in 15 minutes of:

60 Double Unders

30 Lunge Steps

15 Deadlifts

Men use 100kg, women use 60kg.

 

Thursday 20170914

Every 3 minutes for 21 minutes:

400m run

12 Toes-to-Bar

 

Friday 201709015

AMRAP in 9 minutes of:

9 Kettlebell Swings

9 Burpees

9 Kettlebell Swings

9 Box Jumps

 

Men use 32kg and a 24 inch box. Women use 24kg and a 20 inch box.

 

Programming

Programming

Monday 20170904

AMRAP in 5 minutes of:

50/35 Calorie Row

AMRAP Macho Man (60/40)

 

AMRAP in 5 minutes of:

35/25 Calorie Row

AMRAP Macho Man (70/50)

 

AMRAP in 5 minutes of:

20/15 Calorie Row

AMRAP Macho Man (80/55)

 

Rest 5 Minutes after each AMRAP.

 

Tuesday 20170905

For time:

400m Run

50 Wall Balls

400m Run

35 Deadlifts

400m Run

20 Burpee Box Jump Overs

400m Run

35 Deadlifts

400m Run

50 Wall Balls

 

Wednesday 20170906

“Amanda”

9 - 7 - 5 reps for time of:

Ring Muscle Ups

Squat Snatch

 

Thursday 20170907

3 rounds for time of:

50 Ab-Mat Sit-ups

100 Double Unders

20 Slam Balls

 

Friday 20170908

Every 2 minutes for 16 minutes alternate between:

30 Thrusters

30 Box Jumps

30 Calorie Row

30 Toes-to-Bar

 

Programming

Programming

Monday 20170828

AMRAP in 4 minutes of:

15 - 12 - 9 reps of:

Wall Balls

Chest-to-Bar Pull-ups

Max Calorie Row in the time remaining.

Rest 4 minutes

 

AMRAP in 4 minutes of:

15 - 12 - 9 reps of:

Wall Balls

Toes-to-Bar

Max Calorie Row in the time remaining.

Rest 4 minutes

 

AMRAP in 4 minutes of:

15 - 12 - 9 reps of:

Wall Balls

Pull-ups

Max Calorie Row in the time remaining.

 

Tuesday 20170829

3 rounds for time of:

50/35 Cal Row

100 Double Unders

200m Farmers Walk

 

Wednesday 20170830

15 minutes to practice the following complex:

Deadlift + Hang Power Clean + Push Jerk, then 

 

4 x 20s on/10s off:

AbMat Sit-Ups

Deadlifts

AbMat Sit-Ups

Deadlifts

 

Thursday 20170831

“Helen”

3 rounds for time of:

400m Run

21 Kettlebell Swings

12 Pull-ups

 

Friday 20170901

AMRAP in 15 minutes of:

50 Double Unders

15 Dumbell Hang Squat Cleans

 

Programming

Programming

Monday 20170821

2 rounds for time of:

20 Deadlifts

50 Wall Balls

1000m run 

 

Tuesday 2017082

3 rounds for time of:

500m Row

12 Burpees

21 Box Jumps

 

Wednesday 20170823

Minute 0-10: 1 Mile Run, then Max Clean & Jerk in the time remaining

Minute 10-13: Pause

Minute 13-20: 800m Run, then Max Power Snatch in the time remaining

Minute 20-23: Pause

Minute 23-27: 400m Run, then Max Thrusters in the time remaining

 

Thursday 20170824

5 rounds for time of:

10 Chest-to-Bar Pull-ups

10 Front Squats

 

Friday 20170825

21 - 15 - 9 reps for time of:

Sumo Deadlift High Pull

Push Press

Lateral Burpees over Bar