This week a rest on the shoulders from the Oly lifts - just good old power lifts :-)
Skill:
4x5 back levers
4x30's handstand holds - chest to wall
Strength:
Front squat
3-3-3-3-3
Metcon:
20-15-10-5 with a 400m run after each round
Kb swings 32/24kg
Burpees
Toes 2 bar
Pull ups
Thursday, October 11, 2012
Saturday, October 6, 2012
Saturday 6, October 2012
Saturday workout coming your way!
Had a few first timers today, and the return of a few who hadn't made it in for a while.
Metcon:
4x
400m run
20 push ups
20 situps
20 squats
20 box jumps 24/20in
3x
400m run
15 kb swings 24/16kg
15 deadlifts 60/40kg
15 dips
15 push press 20/10kg
2x
400m run
10 power cleans 42.5/30kg
10 thrusters 42.5/30kg
10 kb snatch 24/16kg
10 burpees
T-I-M-E!!!
Had a few first timers today, and the return of a few who hadn't made it in for a while.
Metcon:
4x
400m run
20 push ups
20 situps
20 squats
20 box jumps 24/20in
3x
400m run
15 kb swings 24/16kg
15 deadlifts 60/40kg
15 dips
15 push press 20/10kg
2x
400m run
10 power cleans 42.5/30kg
10 thrusters 42.5/30kg
10 kb snatch 24/16kg
10 burpees
T-I-M-E!!!
Friday, October 5, 2012
Friday 5, October 2012
REMINDER NO 6PM CLASS TODAY!!!!
Skill:
4x10 second front lever holds
4x10 strict chin ups
3x15 strict pull ups
Strength:
Power snatch
2-2-2-2 @ 70%
Power clean
2-2-2-2 @ 70%
Metcon:
"Diane"
21-15-9
Deadlifts 102.5/70kg
HSPU
Skill:
4x10 second front lever holds
4x10 strict chin ups
3x15 strict pull ups
Strength:
Power snatch
2-2-2-2 @ 70%
Power clean
2-2-2-2 @ 70%
Metcon:
"Diane"
21-15-9
Deadlifts 102.5/70kg
HSPU
Thursday 4, October 2012
Skill:
Ring complex
5x
1 strict chin up
1 strict muscle up
1 tuck sit hold 10'sec
1 inverted hold 5'sec
If you have no idea what this is, or have not gotten a muscle up yet - your doing chin ups, and ring dips
Strength:
Squat snatch
2-2-2-2-2-2-2 @ 90%
and
OHS
3-3-3-3-3 @ 80%
Metcon:
Annie Gets Evil
50-40-30-20-10
Double unders
Evil wheels
Ring complex
5x
1 strict chin up
1 strict muscle up
1 tuck sit hold 10'sec
1 inverted hold 5'sec
If you have no idea what this is, or have not gotten a muscle up yet - your doing chin ups, and ring dips
Strength:
Squat snatch
2-2-2-2-2-2-2 @ 90%
and
OHS
3-3-3-3-3 @ 80%
Metcon:
Annie Gets Evil
50-40-30-20-10
Double unders
Evil wheels
Wednesday 3, October 2012
Lurong Living Paleo Challenge week 3 - how we feeling guys?
Skill:
Lurong Living Paleo Challenge Performance WOD #1
5 minutes of double unders
***everytime you messed up, it was 3 burpees done right then and there.
Metcon:
15-10-5
Thrusters 60/40kg
Muscle ups
***3:1 ratio of pull ups and dips if you can not do muscle ups
Skill:
Lurong Living Paleo Challenge Performance WOD #1
5 minutes of double unders
***everytime you messed up, it was 3 burpees done right then and there.
Metcon:
15-10-5
Thrusters 60/40kg
Muscle ups
***3:1 ratio of pull ups and dips if you can not do muscle ups
Tuesday 2, October 2012
Skill:
5x8 HSPU - hold the top for 5 seconds
4x12 ring dips
5x10 clapping push ups
Strength:
Power clean
2-2-2-2-2-2-2-2 @ 90%
Metcon:
30-20-10 with 75 double unders between each round of movements
Burpee pull ups
Toes 2 bar
OH walking lunges 20/15kg - total reps between both legs
so, just in case 30 of all three movements, then 75 double unders, then 20 of all three with 75, and so on.
5x8 HSPU - hold the top for 5 seconds
4x12 ring dips
5x10 clapping push ups
Strength:
Power clean
2-2-2-2-2-2-2-2 @ 90%
Metcon:
30-20-10 with 75 double unders between each round of movements
Burpee pull ups
Toes 2 bar
OH walking lunges 20/15kg - total reps between both legs
so, just in case 30 of all three movements, then 75 double unders, then 20 of all three with 75, and so on.
Monday 1, October 2012
It is October already???
It is so amazing to me how quickly time just flies by. Sometimes it makes me sad to think my baby will soon be leaving the house to start down the path of his own life, knowing that in his head right now he thinks how slow time goes by, to one day be sitting in front of his computer looking at his 16 year old wondering where his babies and his own life went. O.K., that is enough from me right now, but just wanted to share.
Skill:
3x8 strict chin ups
3x8 strict pull ups
3x3 skin the cat
Strength:
Power snatch
2-2-2-2-2-2-2-2 @ 90%
Metcon:
500 m row
30 KB swings 32/24kg
10 push press 70/52.5kg
50 wall balls 20/16lbs
400m run
50 KB swings 32/24kg
10 push press 70/52.5kg
30 wall balls 20/16lbs
It is so amazing to me how quickly time just flies by. Sometimes it makes me sad to think my baby will soon be leaving the house to start down the path of his own life, knowing that in his head right now he thinks how slow time goes by, to one day be sitting in front of his computer looking at his 16 year old wondering where his babies and his own life went. O.K., that is enough from me right now, but just wanted to share.
Skill:
3x8 strict chin ups
3x8 strict pull ups
3x3 skin the cat
Strength:
Power snatch
2-2-2-2-2-2-2-2 @ 90%
Metcon:
500 m row
30 KB swings 32/24kg
10 push press 70/52.5kg
50 wall balls 20/16lbs
400m run
50 KB swings 32/24kg
10 push press 70/52.5kg
30 wall balls 20/16lbs
Friday 28, September 2012
Skill:
3x15 second false grip holds
5x6 second iron cross holds (I know)
Strength:
Squat Clean Complex
1 squat clean + 2 front squats = 1 rep
4 @ 65%
3 @ 75%
2 @ 80%
4 @ 85%
Metcon:
"Fran"
21-15-9
Thrusters 42.5/27.5kg
Pull ups
*** If when you finish Fran you do not have that blood taste in your throat, like it would feel if you had just ran for your life from a saber tooth tiger - you didn't do it right ;-)
3x15 second false grip holds
5x6 second iron cross holds (I know)
Strength:
Squat Clean Complex
1 squat clean + 2 front squats = 1 rep
4 @ 65%
3 @ 75%
2 @ 80%
4 @ 85%
Metcon:
"Fran"
21-15-9
Thrusters 42.5/27.5kg
Pull ups
*** If when you finish Fran you do not have that blood taste in your throat, like it would feel if you had just ran for your life from a saber tooth tiger - you didn't do it right ;-)
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