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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 October 30, 2011

Monday 31 October

Comitted andfitter - Natalie

WOD: 5min AMRAP

5 KB cleans per arm (16/12kg) / 5 KB push press per arm (16/12kg)

2min rest then:

5min AMRAP

5 SDHP (40/30kg) / 5 over the bar burpies

Posted in Kettlebell training, Power lifting |

Posted by: | on October 19, 2011

Thursday 20 October

Strength: 5×5 Hang Clean

WOD: 21     15     9

Hang cleans (50/30kg)

Hollow Rocks    

 

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Posted in Gymnastics, Metabolic conditioning, Power lifting |

Posted by: | on October 18, 2011

Wednesday 19 October

Strength:

Split jerk     5     5         3     3

WOD:

Double alternating Tabata of:

Plate Thrusters (15/10kg)

Box jumps (60/50cm)

 

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Posted in Metabolic conditioning, Power lifting |

Posted by: | on October 11, 2011

12 October

Strength

Hang clean

5     5     5     5     5

WOD

5 rounds for time of:

10 Pull ups / 15 walking lunges per leg / 20 wall balls / 25 KB swings(20/12kg)

Posted in Metabolic conditioning, Power lifting |

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