Monday, 20 October 2014

October 21, 2014


Strength:
Strict Press
1-1-1-1-1

Strict Toes to Bar
5 Sets Max Reps

WOD:
4 Rounds
1 Minute Max Row for calories
1 Minute Max Hang Power Snatch (95/65)
1 Minute Max Double Unders
1 Minute Rest

Intro To Weightlifting Technique: Snatch

Sunday, 19 October 2014

October 20, 2014

Strength:
Hang Snatch
1-1-1-1-1

Back Squat
1-1-1-1-1

WOD:
3 Rounds
15 Chest to Bar Pull Ups
15 Thrusters (95/65)

Saturday, 18 October 2014

October 18, 2014

Strength:
Split Jerk
2-2-2-2

Handstand Push Up
5 Sets of as many strict HSPU
Rest 90 seconds

WOD:
"Sgt. Slaughter"
3 Rounds
1 Minute to complete 100 meter run (50 meters and back)
2 minutes to complete 200 meter run (100 meters and back)
3 minutes to complete 300 meter run (50 meters and back, 100 meters and back)
The rest of the minute is rest. This is a sprint workout, probably our last of the 2014 season.

Thursday, 16 October 2014

October 17, 2014

Strength:
1 Snatch Pull + 1 Snatch
6 Sets

Turkish Get Ups
3-3-3

WOD:
14 Minute AMRAP
50 Calorie Row
40 Power Snatches (75/55)
30 Wall Balls
20 Jumping Back Squats (75/55)
10 Muscle Ups

Wednesday, 15 October 2014

October 16, 2014

Tera and Janae
Strength:
Strict Press
3-3-3-3+

Strict Pull Up
On The Minute X 6

WOD:
3 Rounds
10 Power Cleans (155/105)
15 Front Sqauts
20 Toes To Bar

Tuesday, 14 October 2014

October 15, 2014

Strength:
On The Minute
Speed Deadlifts
10 X 3
Increase from September 30

Ring Dip
5-5-5-5-5

WOD:
4 Rounds
400 Meter Run
20 Burpees
Rest 1 Minute

Monday, 13 October 2014

October 14, 2014

Strength:
On The Minute
2 Power Cleans
Start Heavy

Back Squat
3-3-3+

WOD:
On The Minute X 14
Odd: 30 Double Unders + 15 Air Squats
Even: 7 Shoulder to Overhead (135/95) + 15 Kettlebell Swings

Intro to Olympic Lifting Class: Jerk