Tuesday 1st October 2013

A. Max ring dips
*best of 3 attempts
B. max distance broad jump
*best of three attempts
C.
Rx
15min amrap
200m run
10x hang power cleans 60/40kg
10x tricep push up

V1.
15min amrap
200m run
10x hang power cleans 50/30kg
10x tricep push up

V2.
15min amrap
200m run
10x hang power cleans 40/20kg
10x tricep push up

Monday 30th September 2013

“Gymnastics training block”

The next 5 weeks we are aiming to improve your gymnastic skill, strength and efficiency.
We will have a testing week in week 1 and retest in week 5. The way to improve gymnastic movement isn’t just by improving your technique but also improving your movement efficiency and muscular endurance.
One of the best way to do this is by training “on the minute” interval work. So in this block each day you will couple a gymnastic movement with a strength movement which will work as an accessory exercise.
This “on the minute” work will be the best way to build volume and improve work capacity with each gymnastics movement.
The met-cons for this block will be shorter but every met-con will include at least one gymnastics movement. So each day gymnastics is on the menu!
Time to get efficient moving your own body!!

“Gymnastics Testing Week”

Monday 30th September 2013
A. Max hspu
*best of 3 attempts, if you come down off the wall set is over.
B. max height box jump
*find max height box jump from two foot standing start
C.
Rx
4 rounds for time
9x front squat 80/60kg (clean the bar)
9x hspu

V1.
4 rounds for time
9x front squat 60/40kg (clean the bar)
9x hspu scale with plates and ab mat

V2.
4 rounds for time
9x front squat 40/25kg
9x hspu off bench or push press

Saturday 28th September 2013

*TIMETABLE CHANGE.
Saturday classes as of today
6:45am- endurance bootcamp
7:30am- general class Wod (45mins)
8:15am- weightlifting class (45mins)
9am- general class Wod (45mins)

Upstairs will become our “mobility/warm up/cool down area” so after the class you can rollout and stretch upstairs.
We will put foam rollers and lacrosse balls up there!

A. 8min amrap
10x cal air dyne
20x ring row
30x air squat

Rest 3mins

B. 8min amrap
10x cal row
10x slam ball
5x Burpees

Rest 3mins

C. 8min amrap
Run 400m
10x thrusters 40/30kg

Friday 27th September 2013

*TIMETABLE CHANGE.
Saturday classes as of this week Saturday 21st September.
6:45am- endurance bootcamp
7:30am- general class Wod (45mins)
8:15am- weightlifting class (45mins)
9am- general class Wod (45mins)

Upstairs will become our “mobility/warm up/cool down area” so after the class you can rollout and stretch upstairs.
We will put foam rollers and lacrosse balls up there!

A. Max Clean and Jerk
*25mins

B. emotm for 10mins
30x double unders
2x power clean and jerk @80% of A

V1.
10x double unders
2x power clean and jerk @80% of A

V2.
30x double unders attempts
2x power clean and jerk @80% of A

Thursday 26th September 2013

A. Max OHS
*25mins

Cool warm up tips for ohs

http://www.allthingsgym.com/chad-vaughn-overhead-mobility-warm-up/

B.
Rx
5 intervals of 2mins on, 1min off
Run 200m
5x ohs 60/40kg
Max Burpees

V1.
5 intervals of 2mins on, 1min off
Run 200m
5x ohs 40/20kg
Max Burpees

V2.
5 intervals of 2mins on, 1min off
Run 200m
5x thruster 40/25kg
Max Burpees

Wednesday 25th September 2013

A. Max Clean
*25mins

B.
Rx
10,9,8,7,6,5,4,3,2,1 for time
Clean 60/45kg
Hand release push up

V1.
10,9,8,7,6,5,4,3,2,1 for time
Clean 50/35kg
Hand release push up

V2.
10,9,8,7,6,5,4,3,2,1 for time
Power clean 40/25kg
Hand release push up

Tuesday 24th September 2013

A. Max Split Jerk
*25mins
240kg split jerk x2!!!

B.
Rx
21-15-9-15-21 for time
Push press 60/45kg
Wall ball 9/6kg

V1.
21-15-9-15-21 for time
Push press 50/35kg
Wall ball 9/6kg

V2.
21-15-9-15-21 for time
Push press 40/25kg
Wall ball 6/3kg

Monday 23rd September 2013

Max out week!!!!
Time to see what this training cycle has done!

Monday 23rd September 2013
A. Max Snatch
*25 mins

With WODs I will now be posting three versions of the workout.
An Rx, then two scaled versions. Will make it easier for you to know what to do each session.

B. “Amanda”
Rx
9-7-5 for time
Snatch 60/40kg
Muscle up

V1.
9-7-5
Snatch 50/30kg
18-14-10
Pull up
Ring dip

V2.
9-7-5
Power snatch 40/20kg
18-14-10
Ring row
Tricep push up

*TIMETABLE CHANGE.
Saturday classes as of this week Saturday 21st September.
6:45am- endurance bootcamp
7:30am- general class Wod (45mins)
8:15am- weightlifting class (45mins)
9am- general class Wod (45mins)

Upstairs will become our “mobility/warm up/cool down area” so after the class you can rollout and stretch upstairs.
We will put foam rollers and lacrosse balls up there!

Saturday 21st September 2013

For time
One bar 60/40kg
10x push press
20x thruster
30x back squat
40x deadlift
50x pull up
60x box jump
70x push up
80x ring row
90x air squat
100x double under

Friday 20th September 2013

A. Power snatch+ hang snatch+ ohs
*15mins build to a heavy single complex

B. 3 rounds
3mins on, 1min off
Max reps of complex at 70% of A.