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Workouts for the Week: 05 December 2016

Posted by:Ruth-Gullikson on December 4, 2016


Monday 05 December 2016

Strength and Skill

Back Squat

Performance

5 @ 80%

3 @ 90%

1+ @ 100%

Fitness

3 x 5

Pull Up

3 x Max Reps

Conditioning

10 Thrusters
1 Pull-up

9 Thrusters

2 Pullups

1 Thruster

10 Pullups



Tuesday 06 December 2016

Strength and Skill

Double Unders
10 minutes practice or 400 double unders
Snatch
Every 90 seconds for 10 rounds:
Fitness and Performance

2 x Snatch

Conditioning

Annie



Wednesday 07 December  2016

Strength and Skill

Deadlift:

Performance

5@ 80%

3 @ 90%

1+ @ 100%

Fitness

1 x 5

Floor Press:

Performance

5 @ 80%

3 @ 90%

1+ @ 100%

Fitness

3 x 5

Conditioning

10 Minute Cindy



Thursday 08 December  2016

Strength and Skill

Skill:

Handstand Progression

Strength:

Handstand Push up Progression

Conditioning

Super special workout surprise!!  🙂



Friday 09 December  2016

Strength and Skill

Clean and Jerk

Every 90 seconds for 10 rounds:

Fitness and Performance

2 x Clean + 1 Jerk

 

Conditioning

The Chief

AMRAP in 3 minutes of:
3 Power cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.



Saturday 10 December 2016

All levels are welcome to both Olympic Lifting and Conditioning classes

Olympic Lifting (10:00 – 11:00)

Snatch

3RM Overhead Squat

Conditioning (11:00 – 12:00)

In teams of 2, complete the following for time:

50 power snatch

50 chest to bar pull ups

50 power clean + push press

50 bar facing burpees



Sunday 11 December 2016

Sunday class kicks off at 10:00 and runs till 12:00.  This should be used as catch up from the week or to focus on any specific areas that require work.  This is open to all levels!
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Workouts for the Week: 28 November 2016

Posted by:Ruth-Gullikson on November 27, 2016


Monday 28 November 2016

Strength and Skill

Back Squat

Performance

3 @ 75%

3 @ 85%

3+ @ 95%

Fitness

3 x 5

Pull Up

2RM weighted pull-up

3 x Max Reps

Conditioning

8 min AMRAP:
10 Pull-Ups
15 Thrusters
30 Double-Unders



Tuesday 29 November  2016

Strength and Skill

Double Unders
10 minutes practice or 400 double unders
Clean and Jerk
Every 2 minutes for 10 rounds:
Fitness and Performance

1 x Hang Clean + 2 x Split Jerk

 

Conditioning

16 minute EMOM:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans



Wednesday 30 November  2016

Strength and Skill

Deadlift:

Performance

3 @ 75%

3 @ 85%

3+ @ 95%

Fitness

1 x 5

Floor Press:

Performance

3 @ 75%

3 @ 85%

3+ @ 95%

Fitness

3 x 5

Conditioning

10min AMRAP
10 Toes to Bar
10 Kettlebell Swings
10 Wall Ball



Thursday 01 December  2016

Strength and Skill

Skill:

Handstand Progression

Strength:

Handstand Push up Progression

Conditioning

Not for time (20 mins)

100m S.A. Farmers Carry

100m S.A. Farmers Carry

10 SLDL (5 left, then right)

10 S.A. Press (5 left, then right)

10 Goblet Squats

* Do 10 burpees every time KB rests on floor



Friday 02 December  2016

Strength and Skill

Snatch

Every 2 minutes for 10 rounds:

Fitness

2 x Hang Snatch

Performance

2 x Snatch from the blocks

Conditioning

15 – 10 – 5

Hang Power Snatch
Box Jump
Pull Up



Saturday 03 December 2016

All levels are welcome to both Olympic Lifting and Conditioning classes

Olympic Lifting (10:00 – 11:00)

Clean complex

Overhead complex

Conditioning (11:00 – 12:00)

In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of:
100 Double-Unders
80 Kettlebell Swings
60 Wall Ball Shots
40 Burpees
20 Toes to Bar



Sunday 04 December 2016

Sunday class kicks off at 10:00 and runs till 12:00.  This should be used as catch up from the week or to focus on any specific areas that require work.  This is open to all levels!
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Workouts for the Week: 21 November 2016

Posted by:Ruth-Gullikson on November 20, 2016


Monday 21 November 2016

Strength and Skill

Back Squat

Performance

5 @ 70%

5 @ 80%

5+ @ 90%

Fitness

3 x 5

Pull Up

2 Rep max weighted pull up

3 x Max Reps

Conditioning

Against a 60 second running clock, for a total of 5 sets, perform as many reps as possible of:
10 Kettlebell Swings
Max Reps of Thrusters
Rest 60 seconds between sets



Tuesday 22 November  2016

Strength and Skill

Double Unders
10 minutes practice or 400 double unders
Snatch
Every 2 minutes for 10 rounds:
Fitness

3 x Hang Snatch

Performance

3 x Snatch from Blocks

Conditioning

3 rounds:
10 Power Cleans
10 Burpee Box Jumps



Wednesday 23 November  2016

Strength and Skill

Deadlift:

Performance

5 @ 70%

5 @ 80%

5+ @ 90%

Fitness

1 x 5

Floor Press:

Performance

5 @ 70%

5 @ 80%

5+ @ 90%

Fitness

3 x 5

Conditioning

Every 3 minutes for 5 sets: 
20 Double-Unders 
15 Push-Ups 
10 Pull-Ups



Thursday 24 November  2016

Strength and Skill

Skill:

Handstand Progression

Strength:

Handstand Push up Progression

Conditioning

15 mins (for quality of movement, not reps)

5 OH Squat

10 Bent Over Row

15s Deadbug

20 Walking Lunges



Friday 25 November  2016

Strength and Skill

Clean and Jerk

Every 2 minutes for 10 rounds:

Fitness

2 x Hang Clean + 1 x Split Jerk

Performance

2 x Clean from the blocks + 1 x split jerk

Conditioning

15 minute EMOM:
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings



Saturday 26 November 2016

All levels are welcome to both Olympic Lifting and Conditioning classes

Olympic Lifting (10:00 – 11:00)

Power Snatch + Hang Snatch

Snatch Balance _ Broad Jump

Conditioning (11:00 – 12:00)

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.



Sunday 27 November 2016

Sunday class kicks off at 10:00 and runs till 12:00.  This should be used as catch up from the week or to focus on any specific areas that require work.  This is open to all levels!
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Workouts for the Week: 14 November 2016

Posted by:Ruth-Gullikson on November 13, 2016


Monday 14 November 2016

Strength and Skill

Back Squat

Performance

5 @ 50%

5 @ 60%

5 @ 70%

Fitness

3 x 5

Pull Up

2 Rep max weighted pull up

3 x Max Reps

Conditioning

21-15-9

Burpees (over the bar)
Overhead Squats

Chest-to-Bar Pull-Ups



Tuesday 15 November  2016

Strength and Skill

Double Unders
10 minutes practice or 400 double unders
Clean and Jerk
Performance and Fitness

1 rep max power clean

Conditioning

4 Rounds:

10 Russian Swings
15 Toes to Bar
30 Double Unders



Wednesday 16 November  2016

Strength and Skill

Deadlift:

Performance

5 @ 50%

5@ 60%

5@ 70%

Fitness

1 x 5

Floor Press:

Performance

5 @ 50%

5 @ 60%

5 @ 70%

Fitness

3 x 5

Conditioning

9 Rounds:
9 Push-Ups 
6 Box Jumps
3 Deadlifts



Thursday 17 November  2016

Strength and Skill

Skill:

Handstand Progression

Strength:

Handstand Push up Progression

Conditioning

20 Min (Not for Time)

5 Chin ups

10 OH Reverse Lunges

15 Plate Extension

20m Bear Crawl



Friday 18 November  2016

Strength and Skill

Snatch

Performance and Fitness

1 Rep max power snatch

Conditioning

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Russian Swings
Sprint 100 yards

Complete the following rep scheme with the KB swings. Between each set of reps, complete one 100 yard sprint.



Saturday 19 November 2016

All levels are welcome to both Olympic Lifting and Conditioning classes

Olympic Lifting (10:00 – 11:00)

Clean and Jerk

Clean Pull

Front squat

Conditioning (11:00 – 12:00)

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs

9 Front Squats



Sunday 20 November 2016

Sunday class kicks off at 10:00 and runs till 12:00.  This should be used as catch up from the week or to focus on any specific areas that require work.  This is open to all levels!
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Workouts for the Week: 07 November 2016

Posted by:Ruth-Gullikson on November 6, 2016


Monday 07 November 2016

Strength and Skill

Back Squat

Performance

5 @ 75%

3 @ 85%

1+ @ 95%

Fitness

3 x 5

Pull Up

3 x Max Reps

Conditioning

12 Min AMRAP

50 Double-unders 
25 Squats 
10 Chest-to-Bar Pull-Ups

 



Tuesday 08 November  2016

Strength and Skill

Double Unders
10 minutes practice or 400 double unders
Snatch
Performance and Fitness

15 Minute EMOM:
2Power Snatches

Conditioning

50 Russian Kettlebell Swings
400m Run 
30 Toes-to-Bars

 



Wednesday 09 November  2016

Strength and Skill

Deadlift:

Performance

5 @ 75%

3 @ 85%

1+ @ 95%

Fitness

1 x 5

Floor Press:

Performance

5 @ 75%

3 @ 85%

1+ @ 95%

Fitness

3 x 5

Conditioning

Partner WOD alternating:  12 minute AMRAP
12 Wall Balls

12 Burpees

 



Thursday 10 November  2016

Strength and Skill

Skill:

Handstand Progression

Strength:

Handstand Push up Progression

Conditioning

5 Rounds:

12 Russian Kettlebell Swings
12 Goblet Reverse Lunges 
12 Forearm Plank Alternating Reaches 
6-12 Handstand Push-Ups, or Dumbbell Presses



Friday 11 November  2016

Strength and Skill

Clean and Jerk

Performance and Fitness

15 Minute EMOM:

2 Power Clean and Push Jerks

 

Conditioning

21-15-9

Clean and Jerk

Burpees

 



Saturday 12 November 2016

All levels are welcome to both Olympic Lifting and Conditioning classes

Olympic Lifting (10:00 – 11:00)

Muscle snatch + Drop snatch + Sotts press

Pause snatch

Snatch grip Romanian deadlift

 

Conditioning (11:00 – 12:00)

3 Rounds for Time:
400m Run 
21 Thrusters
12 Pull-Ups



Sunday 13 November 2016

Sunday class kicks off at 10:00 and runs till 12:00.  This should be used as catch up from the week or to focus on any specific areas that require work.  This is open to all levels!
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