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Pull-ups, deadlifts and bumper plate fun v2.0

Tuesday 27.1.15 A: 12 mins – kipping technique for pull-ups/C2B pull-ups B: 5-5-5-3-3-2-1-1-1 deadlift — record each set C: bumper plate fun (12 min cap) – version 2.0 2 rounds for time: 20 ground to OH w/ 20/10kg bumper plate 20 sit-ups w bumper plate 400m run w/ bumper plate FF weights: select an appropriate […]

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Zercher Squats, Pendlay Rows and 13.4

Friday 23.01.15 Strength 5×3 Zercher Squat 3×8 Pendlay Row Conditioning Open workout 13.4 7 min to climb the ladder 3 T2B 3 Clean and Jerks 60/40 6 T2B 6 C&J 9 T2B 9 … FF option 7 min to climb the ladder 3 Situps 3 Clean and Jerks 40/25 6 Situps 6 C&J 9…. Post loads, […]

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Cleans, Cleans, Cleans & Some Interval Work

  Thursday 22.1.15 A: Clean Complex Touch & go power clean double + 3 front squats + 1 jerk (Push or Split) B: 3X10 Touch and go power cleans @60-70% of above C: Every 90 seconds for 12minutes (8 rounds total) RX: 2 muscle ups/c2b 4 box jumps 30/24″ 6 burpees FF: pull ups/ring rows pick an […]

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weighted dips, speed deads and a chipper

Wednesday 21.1.15 A: 10 mins to est. 3RM weighted ring dip / — banded ring dips: 3xME ring dips with no bigger than an OJ band FF – find your legit push-up (if you can’t do a full push-up -> go 1. wall / 2. box / 3. bumpers B: 8 min EMOM: 2 speed […]

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Heavy Single Back Squat, 1RM Press and Partner AMRAP

Tuesday 20.01.15 Strength 20 mins to work to a Heavy Single Back Squat 10 mins to hit 1RM Press Conditioning Partner 12 min AMRAP – alternating rounds 7 T2B 7 Clean and Jerk 50/35 7 Lateral Bar Burpees FF option: 7 Situps 7 C & J 35/35 7 Burpees Post loads, rounds and training notes […]

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Snatch Complex & Bodyweight

Monday 19.01.15 A: power snatch TnG double + 3 OH squats B: 3×10 TnG power snatches @ 60-70% of A C – RX: 10 min AMRAP: buy in: 100 double-unders; then 10 C2B pull-ups/pull-ups 20 push-ups 30 squats C – FF: 10 min AMRAP buy in: 100 singles; then 5 pull-ups/ring rows 10 push-ups 15 […]

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13.3 Partner style

Saturday 17.1.15 A: 1RM weighted pull-up/chin-up B: CrossFit Games Open Workout 13.3 12 min AMRAP: 150 Wall Balls @ 20/14lb (yes record your split and you’ll get a Karen time) 90 double-unders 30 muscle-ups FF Option: With a buddy / split the work evenly / only one person working at a time wall ball @ […]

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OHS, accessory work & tabata

Friday 16.01.15 Strength A. 3×10 Overhead Squat @ 60% of 1Rm B1. 3×10 One-arm Strict Press (ea side) B2. 3×10 Kroc Rows (ea side) Conditioning Tabata Mashup – 8 rounds each, alternating KB Swings 24/16 Situps Post loads, reps and training notes to comments

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Snatch Complex, Bumper Plate fun

Thursday 16.01.2015 A: Snatch Complex Snatch + Hang Snatch + 2 Overhead Squats B: 3×10 Unbroken Hang Snatch @50-60% of Above (Focus on efficient cycling of reps) C – RX: 20 Overhead Plate lunge 20/10kg 20 Plate burpees 400m run with plate C – FF: 13 Overhead Plate Lunge 13 Plate Burpees 400m with plate […]

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Squats, Press and a 6min AMRAP

Wednesday 14.01.14 Strength A: 5 x 3 Back Squats @ 80-85% of 1RM Strength B: Heavy Double Strict Press – then – 2 x ME push press @ 90% of above Conditioning: RX AMRAP (6min): 7 x L-sit / strict pull-ups/chins 7 x HSPU 7 x KB Swings OH (24/16kg) FF: 7 x Ring rows […]

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