Tuesday 31 December 2013

Tuesday 31st December

Clean

Work to a 1RM power clean

Strength

Push press 9 sets of 3 at 65%

Accessory

2 x 10 unstable strict press
4 x 5 weighted pull ups

Met Con

"Linda"

For time
10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 x bodyweight)
Bench Press (bodyweight)
Clean (0.75 x bodyweight)

Monday 30 December 2013

Monday 30th December

Snatch

OMEM for 6 minutes
2 x Snatch

Strength

Back squat 12 sets of 2 reps at 80%

Accessory

4 x 10 banded kbs
4 x 10 superman rocks
4 x 10 hollow rocks

Met Con

12 minute amrap

12 wall balls 8/5
9 burpees
6 chest to bar pull ups
3 ring dips

Saturday 28 December 2013

Saturday 28th December

Met Con

For time, with a 30 minute time cap

Run 1 mile

5 rounds
3 burpees
6 power snatch 60/40
9 air squats

Row 1609 metres

5 rounds
3 burpees
6 power cleans 60/40
9 air squats

Run 1 mile


Friday 27 December 2013

Friday 27th December

Strength

Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Met Con

For time
2km Row

Thursday 26 December 2013

Thursday 26th December

Jerk

OMEM for 7 mins
2 x Jerk

Strength

Back Squat 12 sets of 2 at 75%
Sumo Deadlift 6 sets of 1 at 65%

Met Con

"DT"
5 rounds for time
12 Deadlifts 70/40
9 Hang Cleans 70/40
6 Push Jerk 70/40

Tuesday 24 December 2013

Tuesday 24th December

Clean

Work to a 1RM power clean

Strength

Work to a 3RM push press

Accessory

3 x max reps strict pull ups
3 x max reps strict ring dips

Met Con

4 rounds for time
500m row
2 mins rest

Friday 20 December 2013

Saturday 21st December

Snatch

Establish a 3RM touch and go power snatch

Met Con

2 rounds for time
20 power snatch 40/30
20 overhead squat 40/30
50 double unders
20 power cleans 40-30
20 front squats 50/30
50 double unders


Thursday 19 December 2013

Friday 20th December

Skill

15 mins to establish max reps unbroken double unders

Strength

Work to a 1RM floor press

Accessory Work

3 x max reps chin ups (under grasp)
3 x max reps ring dips

Met Con

For time

50 double unders, then

3 rounds
21Press Ups
15 Air Squats
9 Hand stand press ups
400m run

Then, 50 double unders.

Wednesday 18 December 2013

Thursday 19th December

Jerk

OMEM for 6 mins
2 x push jerk 1 x split jerk

Strength

Front squat with 2 second pause in the hole 12 sets of 2 at 80%
Sumo deadlift 6 sets of 1 at 65%

Met Con

For time
21-15-9
Calorie row
Thrusters 45/30

Wednesday 18th December

Rock Up Wednesday

Rock up, spit ball a wod between you, crack it. Enjoy

Tuesday 17 December 2013

Tuesday 17th December

Clean

OMEM for 7 minutes
1 x Clean 1 x Jerk

Strength

Bench Press 9 sets of 3 reps at 65%

Accessory Work

3 x 10 unstable bench press
4 x 5 weighted pull ups
4 x max ring dips

Met Con

5 rounds for time
400m Run
20 Toes to bar

Monday 16 December 2013

Monday 16th December

Snatch

OMEM for 7 minutes
1 x Snatch

Strength

Work to a 3RM Front Squat

Accessory Work

4 x 12 barbell step ups
4 x 12 good mornings

Met Con

8 minute ladder
2 Cleans (full) 70/45
100m Sled sprint 60/40
4 Cleans 70/45
100m Sled sprint 60/40
6 Cleans 70/45
Etc...

Saturday 14 December 2013

Saturday 14th December

Olympic Lifting

Establish a 1RM Snatch and a 1RM Clean and Jerk

Met Con

5 Rounds for time
3 Bear Complex 50/30
20 Kettlebell Swings 24/16
400m Run

Friday 13 December 2013

Friday 13th December

Gymnastics

Spend 10 minutes establishing a max distance handstand walk

Strength

Work to a 1RM Floor press

Accessory Work

4x10 strict toes to bar
4x max reps strict pull ups

Met Con

'Karen'
For time
150 wall balls 8/6 (use a 9 if you can find one)

Wednesday 11 December 2013

Thursday 12th December

Jerk

Every 30 seconds for 4 minutes
1 x Jerk

Strength

Front Squat with 2 second pause in the hole: 12 sets of 2 at 75%
Deadlift 6 sets of 1 at 65%

Accessory Work

4x10 banded kettle bell swings
4x8 barbell lunges (4 each leg

Met Con

10 rounds for time
3 Power Snatch 60/40
15 Burpees

Sunday 8 December 2013

Wednesday 11th December

Rock Up Wednesday!

New idea of Plum's. Turn up, spitball a WOD between you, crack it!

Tuesday 10th December

Clean

Every 45 seconds for 6 minutes
2 x cleans 1 x push jerk

Strength

Strict press 9 sets of 3 at 65%

Accessory Work

4 x max reps hspu (if you have more then 10 strict hspu, do deficit)
4 x 5 weighted pull ups

Met Con

For 30 minutes
Row 30 seconds
Rest 30 seconds

Score is total distance.

Monday 9th December

Snatch

Work to a 1RM Snatch

Strength

Work to a 3RM Deadlift

Accessory Work

4x8 Barbell Step Ups
4x8 Good Mornings

Met Con

For time
500m Row
10 Cleans 70/40
20 Burpees
10 Box Jumps 30/24
20 Deadlifts 70/40
400m Run
20 Deadlifts 70/40
10 Box Jumps 30/24
20 Burpees
10 Cleans 70/40
50 Double Unders
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