November, 2011

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Posted by: | on November 17, 2011

Friday 18 November

Luke - T2B

Stregnth: Snatch 3 3 3 3 3

WOD: FRAN

Posted in Metabolic conditioning, Olympic lifting |

Posted by: | on November 16, 2011

Thursday 17 November

Leandi smashing the knee's 2 Elbows

Strength: Deadlift 5 x 1

WOD: 3 rounds for time

10 Deadlifts / 20 Pull ups / 30 Sit ups (feet anchored)

run 800m rd1, 400m rd2, 200m rd3

Gold: 100kg/70kg  Silver: 70kg/50kg  Bronze: Scale DL’s as needed

Posted in Gymnastics, Metabolic conditioning, Running (pose), Strength |

Posted by: | on November 15, 2011

Wednesday 16 November

Brad cleaning in the cage

Skill/strength: Handstands

WOD: 5 rounds

3 HSPU / 6 T2B / 9 KB Snat

Posted in Gymnastics, Kettlebell training, Metabolic conditioning |

Posted by: | on November 14, 2011

Tuesday 15 November

 

JK

Strength: Overhead squat 3 x 3

WOD: 7 rounds

7 Wall ball / 7 burpies (Sets have to unbroken)

Posted in Metabolic conditioning, Strength |

Posted by: | on November 13, 2011

Monday 14 November

Dirk ball slaming

Skill: Double unders

Strength: Shoulder press 5  5  3  3  1  1

WOD: 10min AMRAP

10 log roll v-ups / 20 sit ups / 30 double unders

Posted in Gymnastics, Metabolic conditioning, Strength |

Posted by: | on November 11, 2011

Saturday 12 November

ANNIE
50,40,30,20,10
double unders + situps

Posted in Gymnastics, Metabolic conditioning |

Posted by: | on November 10, 2011

Friday 11 November

3min AMRAP
> 1 x hill run
> 20 hang power cleans (40/20kg)
> 20 burpies
> 20 box jumps
> 1 x hill run
>
> 90 second rest
>
> 6min AMRAP
> 1 x hill run
> 20 hang power cleans (40/20kg)
> 20 burpies
> 20 box jumps
> 1 x hill run
>
> 90 second rest
>
> For time (12min cap):
> 1 x hill run
> 20 hang power cleans (40/20kg)
> 20 burpies
> 20 box jumps
> 1 x hill run

Posted in Gymnastics, Metabolic conditioning, Power lifting, Running (pose) |

Posted by: | on November 8, 2011

Wednesday 9 November

Dave pushing above the standard

Strength – Back squat 3  3  3  3  3

WOD – 30 SDHP / 20 Push press / 30 SDHP / 15 Push press / 30 SDHP / 10 Push press / 30 SDHP / 5 Push press

SDHP (30/15kg) / PP (60/30kg)

Posted in Metabolic conditioning, Strength |

Posted by: | on November 7, 2011

Tuesday 8 November

 

Katie gets some air

Strength – Deadlift 5  5  3  3

WOD – 1.2km run / 50 Lunges (10/5kg) / 40 Jump ins / 30 press ups / 20 stand ups / 10 Wall climbs

Posted in Metabolic conditioning, Running (pose), Strength |

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