September week 1

31/08/15

5rounds

With 1 kettlebell 24/16

With kettlebell racked on Right side

8 backwards lunges

8 squats

Do 15 swings then go onto Left side

 

 

01/09/15

10 rounds

2 deficit   strict HSPU’s use a 20kg plate for guys 10kg for girls

beginner scale -5 pressups

8 bent over rows 60/40kg

 

 

02/09/15

25 sternum pullups – to be done before or after class or after strength

Emotm 10

2 racked push jerks

6 strict burpees

03/08/15

Gymnastics

 

Conditioning

4x

10 toes to bar

400m run

2min rest

 

 

04/09/15

10 rounds

10 wallballs

5 burpee pullups

 

05/09/15

IWT

Stage 1

3x

12 kb snatches

700m run

2min rest

5min intermission

 

Stage 2

3x

5 Barbell clusters

Pyramid suicide sprints – 5-10-15-20 go back to start after each one

2min rest

5min intermission

 

Stage 3

100 strict burpees time cap 12mins

August week 4

24/08/15

1mile run

30 thrusters 32.5kg/50kg

 

25/08/15

10 rounds

3 strict HSPU’s beginner scale -5 pressups

8 alternating kb clean (swinging) and press 24/16kg

Do 1 left then 1 right and so on up to 8reps

 

 

26/08/15

5rounds

5 Power snatch Touch and go reps 35/55kg

10 Goblet squat 24/16kg

90sec rest

 

27/08/15

Gymnastics

Inverted ring rows

5sets

Women 10reps men 15-20reps

 

2min accumulation of crow pose with either straight or bent arms

2min supermens

Conditioning

30secs work 30sec rest x4 2min rest x3

Strict Burpee box jump

 

28/08/15

Elizabeth

21-15-9

Full cleans 60/40

Ring dips

 

 

29/08/15

Team workout

Teams of 2

2 rounds

30 Ring press-ups

60 Frog hops

50 Toes to bar

800m run

One person goes at a time on the run. While you wait farmers hold with 2 kb’s in your hands men 40/ women 20kg

Only 1 person can work at the same time, you maynot move onto the next exercise till the first one is finished.

August week 3

17/08/15

Squat breathing ladder

1>10 then 10>1

do 1 squat take 1 breath do two squats take two breaths. And so on

weight for this 50% of 1rep max

 

18/08/15

20min amrap

10 HSPU

5 sternum to bar pullups

400m run

 

 

 

 

19/08/15

Every 2nd minute for 16mins

1 clean

2 front squat

Start at 60% of max and increase each set till you come to a weight that takes your breath away then stop at that weight and stay at this weight for as long as possible. Try not to go up so much that you fail reps. If this happens drop down to a lower weight where form is perfect.

 

20/08/15

Gymnastics

10sets of 30 sec bar hangs with 30sec rest

Pistol progressions

Work seated, band assisted, weighted, holding onto rig,

For 5sets of 10reps alternating left to right

Conditioning

5rounds

20 wall balls

15 kb swings

2min rest

 

21/08/15

In a 12min time cap

100 strict burpees

Standards for this are simple, do not rest on the ground, get your chest and hips to lightly graze the ground at bottom, keeping lower back controlled and supported and when you get up I want a 6’ jump. I am looking for a good curve in your back as your transfer from the pressup to standing.

 

For every rep I see that is not like this I will say do not count it. I would rather 20 reps of high quality standard then 100 shitty reps.

 

 

 

22/08/15

IWT

Stage 1

3 rounds

12 thrusters

400m run

2min rest

5min intermission at the end of round 3

Stage 2

3rounds

10 goblet squats

200m run done twice

2min rest

5min intermission at the end of round 3

Stage 3

80 toes to bar

August week 2

August announcements

Power yoga this Friday 6-7.30pm (last session don’t miss it)

 

 

 

10/08/15

12min amrap

Kb walking lunge gym floor out and back (farmers walk style)

10 straight leg kb deadlifts to mid shin (do these slow and controlled send bum back)

 

11/08/15

pressups

30:30  work:Rest x4

2min rest

X5

Aim for 15-20 pressups per 30sec’s, I want full range of motion reps, chest and hips touch the ground and reach at the top.

 

12/08/15

4rounds

3Power clean 60/40kg

6 Hang power clean

9 Push press

6 Knees to elbow

 

13/08/15

Gymnastics

Muscle up progressions

Begin with rings in bands practicing the pull/turnover/receiving position and keeping elbows in

Practice this for 3mins

Seated muscle up transition practice – 20reps

More advanced – feet on box drive chest through using hips to get through turnover

Handstand press-ups

Beginners – work tripod, headstand peeling hips up and down,

Intermediate – wall facing handstand holds 5xME

Those able to do HSPU just…  – want 20 reps

Advanced level – deficit hspu’s – 20kg 5x2reps

 

Conditioning

10>1

Push press 40/30kg

30sec ring support

15/08/15

5rounds

15 kb thrusters 24/16kg

400m run

2min rest

 

16/08/15

Team Suffering – two teams – winner is the overall winner of the 3 events. (must win 2 of 3 exercises) one with most cals, lowest sled push times and highest amount of strict burpees.

1min max cal row

Everyone rows a 1min max cal effort.

80m sled max effort 2plate guys 1plate for girls possible 10kg

1min max effort strict – 6’ burpees

Rest 3mins

X3