Friday 12 March
Power:
Snatch 4 x 3 rep
W.O.D.
Row 1500m
50 Double under
50 Push press (40/30)
50 Burpee
50 Kettlebell swing (24/16)
Partition the workout any way you want.
Thurdsay 11 March
Strength:
Deadlift 5 x 3 rep
W.O.D.
10 Box Jump
10 Sit up
10 Overhead Squat (40/30)
10 min, as many rounds as possible.
Wednesday 10 March
Strength:
Weighted pull up 3 x 3 rep
W.O.D.
10 Clean (50/35)
15 Kettlebell swing (24/16)
20 Press up
5 rounds for time.
Tuesday 9 March
Skill:
Gymnastic ring hold progressions
Muscle up progressions
Double unders
W.O.D.
‘Diane’
Deadlift (100/70)
H.S.P.U.
21, 15, 9 reps for time.
Monday 8 March
Strength:
Overhead Squat 3 x 5 rep
W.O.D.
‘Daniel’
50 Pull-up
Run 400m
21 Thrusters (40/30)
Run 800
21 Thrusters (40/30)
Run 400
50 Pull-up
Compare to 29/12/09
Saturday 6 March
Power:
Snatch 3 x 5 rep
W.O.D.
Team Chipper
Row 2000
50 Burpees
Run 400
50 Pull up
Run 400
100 Wall ball
one person doing reps at a time (except for 400m run)
Friday 5 March
Strength:
Back Squat 5 x 3 rep
W.O.D.
12 Sumo Deadlift High Pull (50/35)
8 Toe to bar
7 Rounds.
Thursday 4 March
W.O.D.
The Filthy Fifty
complete 50 reps of each;
Box Jump
Jumping pullup
Kettlebell swing (16/12)
Walking lunges
Knee to elbow
Push press (20/15)
GHD back extension
Wall ball
Burpee
Double under Skip
Compare to 27/12/09
Wednesday 3 March
Gymnastics:
Ring holds
Handstand balance
W.O.D.
‘Elizabeth’
Clean (60/40)
Ring dip
21, 15, 9 reps for time.
Tuesday 2 March
Strength/Power:
Push Jerk 5 x 5 rep
W.O.D.
10 Pull up
3 T.G.U. each arm (24/16)
Run 200m
15 min, as many rounds as possible.
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