Saturday 30th November 2013

NOTE: due to WOD tours seminar from 10am-5pm taking place in the gym, we won’t be having a weightlifting class today. And 9am class will be at 8:15am.

Classes will be
6:45am. Endurance bootcamp
7:30am. General class
8:15am. General class
sorry for the inconvenience just for this weekend.

A. Rx.
20min amrap
800m run
Then
5 rounds
9x Pistols
15x ring push up

V1. 20min amrap
800m run
Then
5 rounds
9x Pistol *ring scale
15x hand release push up

V2. 20min amrap
800m run
Then
5 rounds
9x Pistol *box scale
15x Push up

Friday 29th November 2013

NOTE: today’s 5pm class will be outside. Please meet in the car park.
There is a seminar in the gym from 5pm so stay out of the gym.
We will train in the car park.
The Wod will be slightly different.

A. Rx.
Alternating emotm 10mins
10x Front Rack Lunges
10x box jump

V1. Alternating emotm 10mins
10x Front Rack Lunges 35/25kg
10x box jump 20″

V2. Alternating emotm 10mins
10x Front Rack Lunges 30/15kg
10x box jump 20″

B. Rx.
20min amrap
50x double unders
10x Front squat 70/50kg * clean the bar
10x Bar muscle up

V1. 20min amrap
30-50x double unders
10x Front squat 60/40kg *clean the bar
10x hip to bar pull up

V2. 20min amrap
20x double unders (attempts)
10x Front squat 40/25kg *clean the bar
10x Jumping c2b pull up of box

Thursday 28th November 2013

A. “Death by Back Squat” @70% max back squat

B. 3 rounds
400m run
20x ghd sit up (half way)
20x band good mornings
2x rope climbs

Active rest day.
20mins
800m run
20x ghd sit up (half way)
20x band good mornings
2x rope climbs
500m row

Wednesday 27th November 2013

A. Power Clean
*max for the day

B. Rx.
12min amrap
9x power clean 70/50kg
15x Burpees
21x Push up

V1. 12min amrap
9x power clean 50/40kg
15x Burpees
21x Push up

V2. 12min amrap
9x power clean 40/30kg
15x Burpees
21x Push up

Tuesday 26th November 2013

Tuesday
A. Hang power snatch
*build to heavy single in 15mins

B. Rx.
Every 3 mins for 7 rounds
6x hang power snatch 60/40kg
8x t2b
10x box jump 30/24″

V1. Every 3 mins for 7 rounds
6x hang power snatch 40/30kg
8x t2b
10x box jump 24/20″

V2. Every 3 mins for 7 rounds
6x hang power snatch 30/15kg
8x t2r
10x box jump 20″

Monday 25th November 2013

A. Rx. 40min cap
5 rounds
Row 500m or air dyne 30cal
10x Barbell walking lunges 60/45kg
15x. Hand release push up
4 rounds
Row 400m or air dyne 20cal
10x Front squat 60/45kg
15x Pull up
3 rounds
Row 300m or air dyne 10cal
10x Clean and jerk 60/45kg
15x Burpees

V1. 40min cap
5 rounds
Row 500m or air dyne 30cal
10x Barbell walking lunges 50/30kg
15x Hand release push up
4 rounds
Row 400m or air dyne 20cal
10x Front squat 50/30kg
15x Pull up
3 rounds
Row 300m or air dyne 10cal
10x Clean and jerk 50/30kg
15x Burpees

V2. 40min cap
5 rounds
Row 500m or air dyne 30cal
Barbell walking lunges 30/20kg
Hand release push up
4 rounds
Row 400m or air dyne 20cal
Front squat 30/20kg
Ring row
3 rounds
Row 300m or air dyne 10cal
Clean and jerk 30/20kg
Burpees

Saturday 23rd November 2013

Rx.
30min cap
Run 1km
Then
5 rounds
5x Hang snatch 60/40kg
10x Hspu

V1. 30min cap
Run 1km
Then
5 rounds
5x Hang snatch 40/25kg
10x Hspu *plate scale

V2. 30min cap
Run 1km
Then
5 rounds
5x Hang snatch 25/15kg
10x Hspu *bench scale

Friday 22nd November 2013

A. Back Squat: Comfortable pause single(95% effort),

B. -20%x3x3sets(5sec pause/rep; even max)

C. Rx.
Every 3 mins for 6 rounds
4x hang clean 80/55kg
8x Kte
30x double unders

V1. Every 3 mins for 6 rounds
4x hang clean 60/40kg
8x Kte
20-30x double unders

V2. Every 3 mins for 6 rounds
4x hang clean 40/25kg
8x knee tucks
10x double unders (attempt)

Thursday 21st November 2013

image

WOD.
A. Hang Clean
*15mins to build to heavy single

B. Rx.
12min amrap
15 cal air dyne or 200m row
15x Thruster 50/35kg
15x Ring dips

V1. 12min amrap
15 cal air dyne or 200m row
15x Thruster 40/30kg
15x Ring dips

V2. 12min amrap
15 cal air dyne or 200m row
15x Thruster 30/20kg
15x Tricep push up

OR

ACTIVE REST DAY WOD
to be done at 50-60%
Keep heart rate low to moderate.
Use this session to flush lactate acid out of your legs after yesterday.

20min amrap
400m run
15x ring row
10x PVC pass throughs
250m row
10x air squats
10x cal air dyne

Wednesday 20th November 2013

image

A. “Death by Back Squat” @60% max back squat

B. 3 rounds
400m run
20x ghd sit up (half way)
20x band good mornings
1x rope climb