Workout – Fri 30th

Posted by on Mar 30, 2012 in workouts | 0 comments

Mixed Class

Workout:

Single Leg Split Squat 3 x 8/8

or

Single Leg Deadlift 3 x 6/6

then 5 rounds of;
DB Thruster – 30 seconds work / 30 seconds rest
Ring Row or KB Swing – 30 seconds work / 30 seconds rest
Russian Twists – 30 seconds work / 30 seconds rest

Workout – Thu 29th

Posted by on Mar 29, 2012 in workouts | 1 comment

S&C Class

Workout:

A. Push Press 3,3,3,3,3

then

400m Run
—————–
5 Rounds of:
DB Snatch 5/5
Pushup 10
Box Jump 12
—————–
400m Run

 

Jared, strong overhead

 

Fundamentals Class

Workout:

A. Push Press 3,3,3,3,3

then

400m Run
—————–
5 rounds of:
DB Hang Squat Clean 5
Renegade Row 5/5
—————–
400m Run

Workout – Wed 29th

Posted by on Mar 29, 2012 in workouts | 1 comment

S&C Class

Skill:

Zercher Squat

Workout:

A. Front Squat 10, 8, 5, 3

B1. Neutral Grip DB Bench Press 8, 8, 8, 8
B2. Ban Pull Apart 12, 12, 12

C. Burpee ladder (@ start of every min) 5 – 14

 

Al on the ring rows

 

Fundamentals Class

Workout:

A1. Floor Press 8, 8, 8, 8, 8
A2. DB ‘Power Clean’ 10, 10, 10

B. Amrap in 7mins:
Burpees 5
KB Swings 15

Workout – Wed 28th

Posted by on Mar 28, 2012 in workouts | 1 comment

S&C Class

Workout:

A. Mid Hang Power Clean 3-3-3-3-3

B. Hang Power Clean – take 10mins to find 1rm of day

C. Hang Power Clean (70% of B) x 2 @ start of every minute for 10 minutes

then 3 rounds of:

10 Burpees
15 KB Swings

 

Fundamentals Class

Workout:

A. Squat 5,5,5

5 rounds of:

5 Ring Rows
10 Push Ups
15 KB Swings

Workout – Mon 26th

Posted by on Mar 26, 2012 in workouts | 0 comments

Mixed Class

Workout:

A. Deadlift 3x 5 @ 80%

B1. Ring Push Up 3 x max
B2. DB Row 3 x 15/15

C. 400m run x 2 (1.30 rest)

 

Sub max deadlifts