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Monday 1st February 2016

1/31/2016

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EVENING: IN-BOX
S&C: Bench: 3-3-3-3-3-3 alt' with Dead-Lift: 5-5-5-5-5
WOD: 5RFT (30min cut)
30cal Row > 35 Sit-ups > 400mtr Run

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Sunday 31st January 2016

1/30/2016

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W'up: 3rounds: 5mtr Monkey Bars + Pull-up each rung > 15mtr Broad-jump Burpee > 120mtr Zig-zag cone Run
TEST: max distance 'two-foot standing Broad-Jump'
PAIRS WOD: 2-4-6-8-10-12-14-16 for time: (25min cut)
Hang-clean > Front Squat > S2OH > in-sync Burpees

One person working at a time; partner A complete 2 Hang-cleans > partner B complete 2 Hang-cleans > partner A complete 2 Fr-Squats > partner B complete 2 Fr-Squats > partner A complete 2 S2OH > partner B complete 2 S2OH > both complete OB Burpees together. Partner A complete 4 Hang-Cleans > partner B complete 4 Hang-Cleans > ...etc
*non working partner must hold BB in front-rack &neither partner may drop the bar for duration of said rep round. If either drops the bar before Burpees both must complete 75mtr penalty run before resuming set 
FINISHER: 5X 30mtr Sled-Sprints (50/35kg)

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Friday 29th January 2015

1/28/2016

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S&C: OHS: 3-3-3-3-3 (no racks)
WOD: BIG Friday Chipper
complete for time (35min cut)
10 AS Cleans > 10 Burpees > 150mtr Run
20 BMU > 20 Burpees > 150mtr Run
30 C&J (60/40k) > 30 Burpees > 150mtr Run
20 L-sit Pull-ups > 20 Burpees > 150mtr Run
10 ATW > 10 Burpees > 150mtr Run

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Thursday 28th January 2016

1/27/2016

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S&C: Squat-Snatch: 1RM
WOD: open "14.1"
10min AMRAP: 30 DUs > 15 Snatches (35/25kg)

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Wednesday 27th January 2016

1/26/2016

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S: Dead-lift: 5-4-3-2-2-2
WOD: 20min AMRAP:
2 Upper body Rope-climbs (women: 1 upper + 1 standard) > 30 HSPU > 40 Box-Jumps (60/50)
scaling options: 3x standard rope-climbs / AM or box HSPU / 30 Box-J


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Tuesday 26th January 2016

1/25/2016

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GS: 5 RMU > 3 STC > 50 DUs
Tech: Clean & Jerk
WOD: EMOM: 1min to complete 4 C&J > 1min rest
Start 15k below 1RM & work 5 rounds raising weight each working min (5/2.5k)
…then 4 rounds decreasing same way

 Finisher: 4x 1min Row Sprint > 2min rest

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Monday 25th January 2016

1/24/2016

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S&C: alt: Front-Squat: 6-6-6-6-6 / Strict Pull-ups: 5-5-5-5-5
WOD: "FRAN" +
21-15-9 for time of: Thrusters (45/30kg) > Pull-ups ...(record time) then: 15-21 (record total time)

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Sunday 24th January 2016

1/23/2016

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Saturday 23rd January 2016

1/22/2016

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Friday 22nd January 2016

1/21/2016

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S&C: Squat-Clean: 3-3-2-2-2-2
WOD: "FRIDAY CHIPPER"
2k Row > 40 Box-jumps > 30 G2OH (45.30kg) > 40 Burpee Pull-ups > 2k Run

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    Linda Begg
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  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED