Thursday 29th September 2011

WOD
AMRAP 20 minutes
35 Double unders
7 L-pull ups
7 Ring dips

Tuesday 27th September 2011

WOD
4 sets of max rep strict pull ups

For time: 21-15-9 reps of
Dumbell thruster (Choose appropriate load)
Dumbell hang power snatch
Box jumps


REMINDER
There will be no class tomorrow. (Wednesday 28th September)

Monday 26th September 2011

WOD
Deadlift 5-5-5-5

4 rounds for time:
12 overhead squats (50kg. Scale as needed)
15 ring pull ups

Saturday 24th October 2011

WOD
Weighted pull ups 3-3-3-3
Weighted ring dips 5-5-5-5
(Superset the weighted pull up/weighted ring dips with 2-3 minute rest between each)

5 rounds for time:
15 dumbbell hang squat cleans (Select your weight accordingly)
20 ring push ups

Friday 23rd September 2011

WOD
8 minutes double unders

Muscle-up skill and progressions

Thursday 22nd September 2011

WOD
"Richard H's 49th Birthday Beat-up"
AMRAP 49 minutes:
Run 600m
22 Wall Ball (20lb)
9 'Lou' burpees (2 push ups at the bottom of each burpee)

Wednesday 21st September 2011

POWER ATHLETE GARAGE GYM - TTMJ

WOD
20 pull ups
20 DB strict press (Choose load accordingly)
Run 100m
20 box jumps
Run 100m

30 pull ups
30 DB push press
Run 100m
30 box jumps
Run 100m

40 pull ups
40 DB man makers
Run 100m
40 box jumpers
Run 100m

Tuesday September 2011

WOD
Run 4 x 800m repeats, each for time. Rest 3-5 minutes between efforts


FINISHER
Alternate tabata of
Push ups
Abmat sit ups
(not counted)

Monday 19th September 2011

WOD
Deadlift 3-3-3-3-3

AMRAP 10 minutes
8 Hang power clean (4okg)
8 Push press (4okg)

Saturday 17th December 2011

WOD
For time:
50 dumbbell 'ground to overhead' (Choose load)
3 x 20m steep hill farmer walks
Run 300m
3 x 20m steep hill farmer walks
50 dumbbell 'ground to overhead'

Friday 16th September 2011

WOD
AMRAP 20 minutes:
12 ring dips
L-hang 15 seconds
Run 400m


FINISHER
Practice Hollow body position - Roll into Supermans

Thursay 15th September 2011

WOD
5 rounds for time:
Run 400m
21 Dumbbell thrusters (Scale loads appropriately)


FINISHER
L-sit practice

Wednesday 14th September 2011

WOD
"Annie loves push ups"
50-40-30-20-10
Double unders
Abmat sit ups
Hand release push ups

FINISHER
10-8-6-4-2 reps of
Pull ups
Burpees

Wednesday 7th Septmeber 2011

WOD
AMRAP 15 minutes
12 Dumbbell hang squat cleans
2 x 15m band sprints
12 pull ups

Tuesday 6th September 2011

WOD
7 rounds for time:
40m Lunge walk
15 DB push press (2 x 35kg)
25 Abmat sit ups

Monday 5th September

WOD
Technique day:
Overhead squat
Hang Power clean

Saturday 3rd September 2011

WOD
As many reps as possible in 4 minutes:
Run 400m
40 Wall Ball (20lb)
20 Jack-knife sit ups
30 Burpees
40 Sumo deadlift high pull (32kg kettlebell)
40 hand release push ups

Rest 1 minute

As many reps as possible in 6 minutes:
Run 400m
40 Wall Ball (20lb)
20 Jack-knife sit ups
30 Burpees
40 Sumo deadlift high pull (32kg kettlebell)
40 hand release push ups

Rest 2 minutes

Complete for time:
Run 400m
40 Wall Ball (20lb)
20 Jack-knife sit ups
30 Burpees
40 Sumo deadlift high pull (32kg kettlebell)
40 hand release push ups

Friday 2nd September 2011

WOD
'Helen'
3 rounds for time:
Run 400m
21 kettlebell swings (24kg)
12 pull ups

-REST 5 minutes-

Repeat Helen, but your time cap is that of your previous attempt. Aim for a faster time or post total work (Rounds and reps) completed within your time cap.

Thursday 1st September 2011

WOD
5 rounds of the following:
In 2 minutes reach as high as you can in the following Dumbell Complex. (2 reps, 4 reps, 6 reps, 8 reps etc)
- Hang power snatch
- Push press
- Hang power clean

3 minutes active rest between rounds. In this rest period complete 20 burpees.