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Uncategorized

All aboard… Choo choo!

 All aboard… choo choo! A: 10min EMOM ODD: 200m sprint EVEN: 14 push ups B: 10min EMOM: ODD: 11 pull ups EVEN: 8 Thrusters 40/30kg C: 10min EMOM ODD: 16 American KB swings 32/24kg EVEN: 8 box jumps 30/24″ D: 10min EMOM ODD: 11 deadlift 80/65 EVEN: 8 burpee’s

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17 10 15 – Badger dates Fran

3 rounds 30 Squat clean 40/30kg 30 Push ups (modified from original) Run 800 meters After each round complete 1 round of fran R1 + 21 thrusters, 21 pull ups R2 + 15 thrusters, 15 pull ups R3 + 9 thrusters, 9 pull ups 40 min time cap

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Chipper

600m run 21-15-9 Back squat 60/40 Hand release push up 600m run 21-15-9 Front squat 60/40 Ab mat sit ups 600m run  21-15-9 OH lunge 20/15 Burpee box jumps 600m run 

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26 09 15 – chipper

5 MINS PER ROUND  R1 – Kettlebell swings 24/16kg R2 – Front squats 40/30kg R3 – Sit ups R4 – Box jumps 20/24 inch R5 – TTB R6 – Hand release push ups R7 – GTOH 20/10kg (plate) 1 min rest between rounds

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22 09 15 – Deadlift

Warm up: 10 air squats, 10 press ups, 10 banded good mornings X 3 rounds. Mobility:  t-spine, quads and hammys Strength: Deadlift 20 mins to work to a 1RM Metcon: Amraps 6 mins each. 2 mins rest in between each. Front rack lunges 40/30kg (5 burpees every time you drop)[…]

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21 09 15 – open 13.4

Warm up: 2 mins row/run/skip 40m lunge 20m inch worm 40m broad jump Mobs: Squat prep Strength – back squat: Work to a heavy 5 and 3 Metcon – Open 13.4: 7min amrap: 3 Clean & Jerk 60/40kg 3 Toes To Bar 6 Clean & Jerk 60/40kg 6 Toes To[…]

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19 09 15 – Partner chipper

40 Deadlifts 70/45kg 40 Box jumps 24/20″ 40 Over bar burpees 40 Plate squats 20/15kg 30 Deadlifts 70/45kg 30 Box jumps 24/20″ 30 Over bar burpees 30 OH plate lunges 20/15kg 20 Deadlifts 70/45kg 20 Box jumps 24/20″ 20 Over bar burpees 900m run “You go I go” format Reps[…]

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18 09 15 – ring work

warm up: 2 rounds 30 seconds of each Dead hang Push ups Sit ups  squats Mobs: Hip Shoulder Core Skill – Ring Work: Skin the Cat  Supports L-Sit Levers Metcon: Cash in – 30 wbs 9/6kg Then 3 rounds of: 10 Burpee box jumps 24/20″ 15 toes to bar 20[…]

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10 08 15 – HSPU

Warm up – 2 rounds: 30 sec dead hang 30 sec push up 30 sec sit up 30 sec squat Mobs: Shoulders Lats  Strength/skill – HSPU: 10 min movement and efficiency review 10 min to work to a max deficit for 2 reps Metcon – 21-15-9 Deadlift 100/75kg Pull up[…]

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