NO SESSIONS TODAY DUE TO AUSTRALIAN REGIONALS. GO TEAM CFA
WOD: Friday 18.05.12
May 17, 2012 By Leave a Comment
All to be completed at 95% – All Pull ups and thrusters must be done unbroken. If you break move to the next exercise. No Road Blocks
20m Band Sprints
300m Row
50 Double unders
rest 4 mins x 3
+
5 burpee Box Jumps
7 C2B Pull ups or pull ups or 7 burpees
7 thrusters (50/35kg)
50 double unders
rest 4 mins x 3
WOD: Thursday 17.05.12
May 16, 2012 By 3 Comments
A1 4 x 3 30X0 Weighted Pull ups (Not 3 Rep Max) rest 2 mins (if you cannot do Pull ups do negatives Tempo 50A0)
A2 4 x max rep bench at 65% 1RM for guys 75% 1RM for females rest 2 mins
B. 3 x 8 20×0 Barbel Bent over Row rest 90 secs
C. 6 rounds Tabata Sit ups
WOD: Wednesday 16.05.12
May 15, 2012 By 1 Comment
All to be done at 80% – Comfortable pace. Adjust weights and reps etc so you do not redline. Well done to all those last Wednesday with the tests. Some great scores posted on the board.
8 min AMRAP
2 Muscle up Level 2 only Otherwise complete 3 Pull ups or ring rows
3 KB Snatch (24/16kg) or single arm swings
5 Burppes
5 Box Jumps Step Down
7 Swings
Rest 4 mins
8 min AMRAP
Row 150m
20 Push ups
Run 150m
Rest 4 mins
8 Min AMRAP
1 length Monkey bars
5 HSPU or DB Push press
20m Bear Crawl
10 Torso rotations on Torsonator
WOD: Tuesday 15.05.12
May 14, 2012 By 4 Comments
Level 1
A) 5 x 6 Deadlifts 30×0 rest 2 mins
B) 15-10-5
Barbell Reverse Lunges (40/30kg)
hop the bar burpees
SDHP or Hang Cleans for those who have been practicing them lately – must be fast
C) 2 x 8 30X0 External Shoulder Rotation rest 1 min
Level 2
A) Build to a tough Double Power clean in 10 mins – Not a 2RM
B) 12 – 9 – 6
Hang Power clean (75% of 1RM for male 80% of 1RM for Females)
Ring Dips or Ring push ups
C) 3 x 6-8 Glute Hamstring Raise, rest as needed (use weight if possible)
WOD: Monday 15.05.12
May 13, 2012 By 9 Comments
Get in early and do a thorough dynamic warm up.
Mob up hips, shoulders and thoracic
No squat racks to be used, unless its a necessity. Must clean bar from ground.
Level 2
A. For Time (25min cap)
50/40 Back Squats@60/42.5kg
40/20 Pull Ups
30/20 Shoulder to Overhead @60/42.5kg
50/40 Front Squats@40/30kg
40/20 Pull Ups (Females 20)
30/20 Shoulder to Overhead@40/30kg
50/40 Overhead Squats (Air Squats if can’t OHS) @30/20kg
40/20 Pull Ups (Females 20)
30/20 Shoulder to Overhead
Level 1
A. For Time (25min cap)
50/40 Back Squats@45/30kg
30/25 Ring Rows
30/20 Push Press@45/30kg
50/40 Front Squats@34/25kg
30/25 Ring Rows
30/20 Push Press@34/25kg
50/40 Air Squats
30/25 Ring Rows
30/20 Push Press@25/20kg
(Male reps/Female Reps)
Scale the workout according to your skill and experience.
15 mins mobility and foam rolling to finish. Do it properly so you can back up to train tomorrow!
Be sure to post loads to times to comments
WOD: Saturday 12.05.12
May 11, 2012 By 2 Comments
To be done at 95% effort – Testing week is coming up with these 2 tests in it. Be good to experience it now
21-15-9 or 15-10-5
Thrusters (43kg/30kg)
Pull Ups
rest 20 mins
1km Row
WOD: Friday 11.05.12
May 10, 2012 By 4 Comments
Scale all exercises appropriately. As one person will be working while the other rests, you will be able to go heavier than if you were to be doing 4 mins straight on your own.
Bring Long Socks for the rope climbs
If you cannot perform rope climbs then pull yourself off the floor from lying on your back to the standing position using the rope.
In Pairs
4 min Max Rope Climbs
rest 2 mins
4 min Max metres on rower
rest 2 mins
4 mins Max HSPU or KB shoulder press
rest 2 mins
4 mins max DUs
rest
4 mins Max KB Swings (32kg/24kg)
Post reps and loads to comments
WOD: Thursday 10.05.12
May 9, 2012 By 8 Comments
Level 1
Carry on from last week
A) 5 x 3 hang power cleans rest 3 mins
(in rest work on your first pull from the floor)
B) 4 x 4-5 seated DB press 30×0 rest 2 mins
C) 4 x 8 back extensions (use weights if possible)
Level 2
A) On the minute for 10 minutes
2 hang squat snatch (increase weight as you go)
B) 4 x 8 Power cleans and jerk (short rest period)
C) 3 x 6 30×0 DB shoulder press rest 90 secs
WOD: Wedesday 09.05.12
May 8, 2012 By 9 Comments
10 Min AMRAP
15 Power Snatch (50/35kgs) or 15 Sumo Deadlift High Pull
15 Burpees
15 Box jumps
rest 10 mins
10 Min AMRAP
3-5 Muscle ups or (5 dips on bar + 5 pull ups) or ( 5 dips on bench + 5 Ring Rows)
10 KB swings (24/16kg)
20 double unders
