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SOCIAL EVENTS – EMILY’S 21st COMING UP… DETAILS ARE UP ON THE BOARD, PLEASE PUT YOUR NAME DOWN SO SHE CAN ORGANISE A TABLE BIG ENOUGH
SPARTANS – YOUR TRAINING SESSION WILL BE AT 7pm FROM NOW ON
ORDERING HOODIES – PUT YOUR NAME AND SIZE UP ON THE BOARD IF YOU WOULD LIKE ONE
19/5/2012
Regular
5 rounds:
10 One Arm KB Swing L (24/16)
10 One Arm KB Swing R (24/16)
10 DB Push-ups
400m Run
*KB Swing is to head height
FB
1.)
Sprint 5x 60 yard Sprint
* 1min Rest Between
2.)
Bench Press – 5 5 5
Bent Over Row – 3×5
3.)
Football Gone Bad
3 one minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Read More18/5/2012
Regular
1.)
Deadlift 3 3 3 3 3
2.)
4 Rounds
5 Deadlifts (100/70)
10 Burpees
FB
1.)
Hang Snatch 3 3 3 3 3
2.)
AMRAP 10mins
15 O/H Lunges (20kg)
15 Ring Dips
17/5/2012
Regular
1.)
Work on skills & pick a skills wod
2.)
2 Rounds – 7 Stations with 1min on each
KB Swing (24/16)
Diamond Push-up
Box Jump (24/20)
DB Push Press (15/10)
Pistols (alt legs)
Handstand Hold
10m Shuttle
FB
1.)
Jump – 4x 3 Jumps @ 75%max
2.)
Front Squat – 5 5 5
Power Clean – 3 3 3
30 Flutter kicks between all 6 main lifts
3.)
Complete 8 rounds:
3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you are done with your power cleans, perform 3 broad jumps for max distance.
*Rest 2 minutes between rounds.
16/5/2012
Regular
1.)
5 x 50m Sprint
2min rest between
2.)
10 rounds:
6 Pull-ups
12 Sit-ups
18 Double Unders
FB
1.)
Weighted Pull-ups – 5 5 5
Weighted Dip – 5 5 5
2.)
10x 40yard Sprint
Rest is walk back
15/5/2012
REGULAR
1.)
PUSH PRESS
3 3 3 3 3
2.)
AMRAP 10 minutes:
10 OH LUNGE (20/10)
5 CLAPPING PUSHUPS
10 KNEES TO ELBOWS
FB
1.)
JUMP – 6x 3 JUMPS @ 75%max
2.)
DEADLIFT – 5 5 5
10 BAR GOOD MORNINGS BETWEEN SETS
PRESS – 5 5 5
10 DB PUSHUPS BETWEEN SETS
3.)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
KB SWINGS
CHIN UPS
14/5/2012
1.)
FIND MAX HEIGHT BOX JUMP
2.)
AS MANY REPS AS POSSIBLE
3 MINS -SPEED BURPEES
30 SEC REST
3 MINS -AIR SQUATS
30 SEC REST
3 MINS -PULLUPS
30 SEC REST
3 MINS -SPEED BURPEES
11/5/2012
8 ROUNDS FOR TIME -
12 PUSHUPS
10 PISTOLS (alt. legs)
8 DB HANG POWER SNATCH 20kg (15kg) (complete 4 then alt. hands)
CFF
PUSH JERK
1-1-1-1-1-1-1
Complete 8 shuttles:
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, run 5 yards straight ahead and back pedal to the starting line, then 10 yards and back, then 15 yards and back. You must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
Rest 60 seconds between shuttles.
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