Warm up
Run 800m
Animal crawls
Spealler routine
WOD
A
Your choice of squats for max weight:
3-3-3-3-3
B
4 RFT of:
21 Sandbag get-ups, 20kg
Run 400m
Friday 27 April 2012
Wednesday 25 April 2012
25 April 2012 - ANZAC Day
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
Warm up
Run 800m
Techincal skills
Sumo-deadlift with hi-pull
Thrusters
WOD – WOOD
5 Rounds for time of:
Run 400m
10 Burpee box jumps, 24" box
40kg Sumo-deadlift high-pull, 10 reps
40kg Thruster, 10 reps
Rest 1 minute
Tuesday 24 April 2012
24 April 2012
Warm up
Run 800m
Technical skills
Medicine ball cleans
Push press
Seven rounds for time of:
60kg Clean, 3 reps
60kg Push press, 4 reps
60kg Clean, 3 reps
60kg Push press, 4 reps
Monday 23 April 2012
Monday 23 April 2012
30sec Double unders
30sec Squat hold + 10 Squats
30sec Double unders
30sec Push up hold + 10 Push ups
30sec Double unders
30sec Hollow hold + 10 Sit ups
Techincal skills
Deadlifts
WOD
AMRAP 20min of:
Run 400m
21 Deadlifts, 70kg
Friday 20 April 2012
Friday 20 April 2012
Warm upAMRAP 10min of:
Run 200m
20 Sandbag get-upsWOD
Using a shuffled pack of cards, flips them one at a time and perform excersies and reps as follows:
Number cards - reps as shown
Face card - 10 reps
Ace - 11 repsJoker - Run 400m
Hearts - Burpees
Dimaonds - Mountain climbers
Spades - Flutter kicksClubs - Sit ups
Thursday 19 April 2012
Thursday 19 April 2012
Warm up
50m Freestyle kick
25m Underwater swim
25m Recovery
50m Breastroke kick
25m Underwater swim
25m Recovery
50m Freestyle pull
25m Underwater swim
25m Recovery
50m Buterfly kick
25m Underwater swim
25m Recovery
Core
10x 100m Medly (freestyle/breastroke/backstroke/butterfly)
Rest 1min between 100's.
Finsher
4 Rounds of:
25m Bellybusters
25m Butterfly kick
50m Freestyle kick
25m Underwater swim
25m Recovery
50m Breastroke kick
25m Underwater swim
25m Recovery
50m Freestyle pull
25m Underwater swim
25m Recovery
50m Buterfly kick
25m Underwater swim
25m Recovery
Core
10x 100m Medly (freestyle/breastroke/backstroke/butterfly)
Rest 1min between 100's.
Finsher
4 Rounds of:
25m Bellybusters
25m Butterfly kick
Wednesday 18 April 2012
Wednesday 18 April 2012
Warm up
Double under practice
3 Rounds of the Bear Complex
1 Round comprises:
Power clean
Front squat
Push press
Back squat
Push press
1min Rest
WOD
5 RFT of:
20 Pull ups
30 Kettlebell swings, 20kg
40 Double unders
Monday 16 April 2012
Warm up
5min Skipping
Spealler warm up
Endurance5 x 100m sprints, start at 50% and build up each sprint
WOD
21-15-9 burpees with a 200m run after each set.
Friday 13 April 2012
Warm up
Run 800m
Partner work:
Squat hold / 20 squats
Plank hold / 20 knees to elbows
Hollow hold / 20 sit ups
Bar hold / pull ups
Core
3 RFT of:
15 sandbag getups
200m run
WOD
5 RFT of:
10 pull ups
20 squats
30 sit ups
400m run
Run 800m
Partner work:
Squat hold / 20 squats
Plank hold / 20 knees to elbows
Hollow hold / 20 sit ups
Bar hold / pull ups
Core
3 RFT of:
15 sandbag getups
200m run
WOD
5 RFT of:
10 pull ups
20 squats
30 sit ups
400m run
Wednesday 11 April 2012
Wednesday 11 April 2012
Warm up
Run 800m
Bar hang - 60sec on/off, 45sec on/off , 30sec on
WOD
A -Endurance
10 Rounds of:
30sec sprint, 30sec rest
B - Stamina
For time:
Run 400
21 Deadlifts, 80kg
12 Strict pull ups
Run 800m
Bar hang - 60sec on/off, 45sec on/off , 30sec on
WOD
A -Endurance
10 Rounds of:
30sec sprint, 30sec rest
B - Stamina
For time:
Run 400
21 Deadlifts, 80kg
12 Strict pull ups
Tuesday 10 April 2012
Warm up
30sec Double unders
30sec Squat hold + 10 Squats
30sec Double unders
30sec Push up hold + 10 Push ups
30sec Double unders
30sec Hollow hold + 10 Sit ups
WOD
A
Five rounds, for max reps, of:
Ring Push ups
Resting 60 seconds between sets
B
Seven rounds for time of:
40kg Clean, 3 reps
40kg Push press, 4 reps
30sec Double unders
30sec Squat hold + 10 Squats
30sec Double unders
30sec Push up hold + 10 Push ups
30sec Double unders
30sec Hollow hold + 10 Sit ups
WOD
A
Five rounds, for max reps, of:
Ring Push ups
Resting 60 seconds between sets
B
Seven rounds for time of:
40kg Clean, 3 reps
40kg Push press, 4 reps
Monday 9 April 2012
Monday 09 April 2012
Warm up5min Skiping
Spealler warm up
3 Rounds of:
10 Kettlebell deadlifts
10 Sit ups
10 Ring rows
WOD - Eva
5 RFT of:
Run 800m
30 Kettlebell swings, 20kg
30 Pull ups
Friday 6 April 2012
Friday 06 April 2012
Warm up
2 rounds of:
Run 200m
20 Dislocates
10 Walking lunges
10 Tricep push ups
WOD
A
For max weight:
Back squats 3-3-3-3-3
B
3 rounds of:
10 Sandbag get ups
1min Plank
20 Partner med-ball sit ups
10 Knees-to-elbows
2 rounds of:
Run 200m
20 Dislocates
10 Walking lunges
10 Tricep push ups
WOD
A
For max weight:
Back squats 3-3-3-3-3
B
3 rounds of:
10 Sandbag get ups
1min Plank
20 Partner med-ball sit ups
10 Knees-to-elbows
Wednesday 4 April 2012
Wednesday 04 April 2012
Warm up
5min Skipping
Animal crawls
Handstand practice
WOD
AMRAP 20min of:
Run 400m
21 Ddeadlifts, 70kg
5min Skipping
Animal crawls
Handstand practice
WOD
AMRAP 20min of:
Run 400m
21 Ddeadlifts, 70kg
Tuesday 3 April 2012
Tuesday 03 April 2012
Warm up
Run 400m
Spealler routine
WOD
A
For max weight:
Clean 3-3-3-3-3
B
Amrap 15min of:
15 Pull ups (mix up the grips for each set and for and extra challenge do ring pull ups)
20 Wall ball shots, 10kg
Run 200m
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