Tuesday 21.5.13
A – find you 5 rep max floor press
B – 5 minutes on each section of HSPU, Bear Crawls, run and Prone/Supine rotations
Note – for HSPU’s, if you dont have them then either work from a box or work negatives. For bear crawls aim not to put knees or elbows on the floor. time under tension. For the run try aim for 1km and for the prone/supine rotations try to only rest with feet and hands on the floor.
Monday 20.5.13
A – 10 minutes to find 5 rep max deadlift. reset not touch and go
B – 10 minutes to find max double hang power clean
C – AMRAP 7 of 3 x front squat 70/40kg and 6 pull ups.
Friday 17.5.13
A – 5 rounds of 5 muscle ups or 5 push press @ 80% and 10 pull ups, 30 secs goblet squat hold
B – 12/12 x 1 arm kb rows, 12 x burpees and 12 x kb swings – AMRAP 15
Thursday 16.5.13
A – 3 x deadlift @ 70% straight in to 50m sprint – walk back recovery – 10 rounds
B – Turkish get ups – 5 rep per arm progressive
Wednesday 15.5.13
Rest/Make up/Weightlifting
Tuesday 14.5.13
A – 5 minutes of power plank.
B – 50 strict pull ups in as few sets as possible. Use bands if needed
C – AMRAP 12 – 200m run, 10 strict handstand push ups OR shoulder press and 10 x ball slams.
Monday 13.5.13
A – 10 minutes ti find 1 rep max back squat
B – 10 minute to find 5 rep max deficit sumo deadlift off boxes
C – in pairs with 1 person getting through the this cycle before changing
c1 – 5 x floor press (heavy) in to 5 x clapping push ups
c2 – 5 x deadlift (heavy) in to 5 x tuck jumps
c3 – 10 secs fully resisted band sprint
5 cycles through each
Friday 10.5.13
A – 4 sets to find 10 rep max bent over row
B – 5 minutes of handstand walks and progressions
C – AMRAP 20 of 15 x hand release push ups, squat thrusts, pull ups and double unders
Thursday 9.5.13
A – Snatch work – 10-15 mins
B – max height box jump
C – 7 rounds of quality work. Untimed. Use a weight that is heavy but managable for each movement
4 x power clean, 3 x squat clean and 2 x cluster (clean and thruster).
Wednesday 8.5.13
Off/catch up/weightlifting
Monday 6.5.13
A – 3 rep max deadlift (reset not touch and go)
B – Helen – 3 rounds
C – Manual resistance pull ups
Games Squad
A – 5 x deadlift 125/80kg and 10 burpees – 5 rounds for time – 5 minute rest – 1km run – 5 minute rest – Fran.
Friday 3.5.13
A – 4 x 8 depth negative push ups to a count of 4
B – EMOM 15 – 3 x hang power clean and 20m bear crawl. Use weight that is challenging
Games Squad
A – 10 minute pistol work. 3-5 rep per leg per time weighted and unweighted
B – Diane
C – 500m row
Thursday 2.5.13
A – 5 x attempts for max distance broad jump
B – in pairs – 50 thrusters 45/30kg only 5 reps allowedper person at a time, 50 pull ups 1st partner must complete 25 pull ups before second person can go and 1km run only 100m sprint per person at a time – 2 rpounds for time
Games squad
A – 10 minutes muscle up work. 5 reps per time rest as required
B – 2×16/24kg kb – 1.5km carry. Every time bells go down 10 burpees.
Tuesday 30.4.13
A – 5 sets max rep strict pull ups (wow, CrossFitters doing strict pull ups) with 2 minute rest between sets
B – For time – 50 burpees, 50 box jumps 24/20″, 50 push press 60/35kg, 50 kb swings 24/16kg and 1km run.
Games squad
A – 4 sets of 10 x hang power snatch. Increase weight each set
B – B – For time – 50 burpees, 50 box jumps 24/20″, 50 push press 60/35kg, 50 kb swings 24/16kg and 1km run.
Monday 29.4.13
I’m back bitches – you miss me??????????
A – 10 minutes to find max front squat triple
B – AMRAP 15 – 3 HSPU (walk walks as sub), 6 squats and 9 T2b
Games squad
A – 10 minutes to find max single OHS
B – Load a bar to 70/40kg. 15 x front squat rest 1 minute x 3 straight in to 10 pull ups, 20 secs rest x 5 styraight in to 50 double unders, 30 secs rest
Wednesday 10.4.13
A – 15 minute muscle up practice and progressions
B – in teams of 3. 10 minutes of max rep 100m sprints. 1 person working at a time on rotation with 10mm only per time – straight in to 10 minutes of max rep burpee/sit up complex. 1 person working at a time with only 5 reps of the complex allowed per person per time.
Tuesday 9.4.13
A – 3 rep max weighted pull ups
B – Nicole – AMRAP 20 of 400m run and max rep pull ups. Score is total number of pull ups
Monday 8.4.13
A – back squat saaingles to max single
B – 10 rounds of 3 x front squat 70/40kg, 10 x push ups and 20 x double unders
Friday 5.4.13
A – 3 x max rep toies 2 bar
B – 4 rounds of 400m run, 25 had release push ups, 20 goblet walking lunges and 15 ball slams 15/10kg
Thursday 4.4.13
A – 1 set max rep wall ball
B – AMRAP 12 – 5 x deadlift 100/60kg and 30 x double unders.
Wednesday 3.4.13
A – Split jerk sngles to max for the day
B – 1 minute on each station of – kb swings, prone to supine rotations clockwise, med ball sit up and throw and prone to supine rotations anti clockwise. 5 rounds for max effort work.
Tuesday 2.4.13
A – 1 set max rep pull ups
B – in 10 minutes find 1 rep max front squat
C – 12 minutes amrap – max rep floor press 60/35kg, max rep pull ups and max rep double unders. go to failure on floor press and pull ups each set and until failure or missed rep on double unders.
straight in to
D – 3 minutes – max rep burpees
straight in to
E – 5 minutes max distance run
Thursday 28.3.13
A – EMOM 10 – 3 x clean high pulls @ 65% max clean
B – EMOM 20 – 2 x power cleans @same weight, 4 x pull ups and 6 x walking lunges.
Wednesday 27.3.13
A – barbell turkish get ups doubles per arm progressive.
B – 5 rounds – 200m run, 15 wall ball and 15 kb swings.