All Posts by coops

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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Power Cleans then 13.2

Saturday 10.01.2014 A: 1RM Power Clean B: 13.2 10 min AMRAP: 5 Shoulder to OH (52/35kg) 10 deadlifts (52/35kg) 15 box jumps (step-ups allowed) @24/20 FF weights: 40/25kg – box height as req. Coaches notes: Shoulder to overhead can be strict press, push press, push jerk or split jerk. As long as you end the lift […]

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Pullups, Deadlifts and Thrusters

Wednesday 07.01.15 Gymnastics: 6min Max weight chin up 6min ME kipping pull-ups Strength: 8min EMOTM – 2 x Deadlifts (the focus is on speed) @ 50% of 1RM and with band Conditioning: 21 – 15 – 9 – 15 – 21 (10min cap) Thrusters (20/15kg) Burpees Post loads and times to comments.

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Josh

Wednesday 17.12.14 “Josh” – RX: 21 OverHead squats (42.5/30kg) 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups FF: 15 OverHead squats (30/20kg) 30 Ring rows 10 OHS 20 Ring rows 5 OHS 10 Ring rows Post times to comments.

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Max Clean & Jerk and Annie

Thursday 11.12.2014 A: Work up to a Max Clean & Jerk  B: Annie 50-40-30-20-10 Double unders & Sit ups Prerequisite to complete Annie RX (15 unbroken double unders) FF Version 5 rounds 40 single unders 20 sit ups Post Loads & times to comments section

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The Chief

Wednesday 10.12.14 The Chief: 5 x 3 min rounds (AMRAPS) of: 3 power cleans @ 60/40kg 6 push-ups 9 squats Rest 1 min between rounds FF weights: 40/25kg – start where you finished in the last round – Post total rounds and reps to comments. Other News: Don’t forget to RSVP by the end of today […]

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Handstands & Tabata fun!

Wednesday 03.12.14 Skill: Handstand play (wall walks, holds, freestanding, walking, walking over bumpers etc) Volume Training: 10min EMOTM – HSPUs (1-4 strict / 2-6 kipping) Filler: KB Swings WOD: 8min Tabata Mashup! Box jumps Push ups Post reps and notes to comments.

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Back Squats then Power Cleans, Box Jumps & 200m Run

Friday 28.11.14 Strength: 3 x 10 Back Squats (60-70% of 1Rm) Conditioning: RX: 21-15-9 Hang Power Cleans (60/40kg) Box Jumps (24/20″) 200m @ the end of each round. FF: 21-15-9 Hang Power Cleans (40/25kg) Box Jumps 200m @ the end of each round. Post loads and times to comments. DONT FORGET! Weightlifting Nationals start today. […]

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Pull-Up Development then Partner WOD

Wednesday 26.11.14 Skill: Pullup/Muscle technique development Accessory: 3x 10-15 c2B pull-ups (3-5 reps is acceptable for people who have UB kipping C2B) scaling 1: pull-ups / scaling 2: banded strict pull-ups / ring rows WOD – RX:  P1 goes while P2 rest; then vic-versa: 9 deadlifts @ 50/35kg 7 hang power cleans 5 shoulder to OH; […]

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Clean Complex, Thrusters & a spicy METCON

Thursday 20.11.2014 A: Clean Complex 2x Clean Deadlifts 2x Hang Clean 1x Push Jerk 1x Split Jerk B: 50% of Above 14 Unbroken thrusters Rest 25 seconds 7 Unbroken thrusters Repeat twice (42reps total) C: RX 40 sit ups 30 Wall Ball shots 20/14 20 supermans 10 pull ups Rest 2 Minutes (climb back up) 10 […]

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