October 2016

Strength: Weighted pull up Shoulder press 5 x 3 rep W.O.D. Run 200 10 Chest to bar pull up 10 Push up 10 Toe to bar 4 rounds (14 minute cap) Keep moving fast through this workout. Scale the exercises so you can get through the first round breaking reps no more than once.

Strength: Clean & Jerk 2, 2, 2, 1, 1. W.O.D. 10 Clean & jerk (60/40) 20 Front squat 30 Deadlift 40 Burpee 30 Deadlift 20 Front squat 10 Clean & jerk 15 minute cap The weight you use for the workout should be about 60-70% of your 1 rep clean & jerk. On the other

Today’s workout has a high volume of reps. Partnering up is an option for some, recommended for others. If you do this workout with a partner, for each round you’ll relay 200m each, then do 15 reps each of the box jumps and wall balls. W.O.D. ‘Kelly’ Run 400m 30 Box jump 30 Wall ball

Strength: Deadlift 5 x 5 rep If you did the workout yesterday, you’ll likely have sore quads and glutes. If the deadlifts aren’t feeling right because of that, don’t push them, just take it easy. W.O.D. Row 500 20 Burpee 35 Pull up 20 Burpee Row 500 15 minute cap Set a pace and try

Strength: One arm row Weighted dip 4 x 3 rep W.O.D. Run 400 30m Dumbbell lunge (20/15) 20 Push up 3 rounds (15 minute cap) Be prepared for the dumbbell lunges to be tough. Focus on consistent good form throughout, keep weight on your heel and your core tight for balance. We’re looking for good

Gymnastics: L sit Handstand roll out Ring holds 4 rounds W.O.D. 2 Snatch 5 Muscle up 30 Double under 6 rounds, one exercise every minute. Get some snatch warm up sets done before starting the workout. Your weight for snatches should be heavy with at least 30 seconds rest between reps. Scale the muscle ups

Strength: Back squat 4 x 3 rep W.O.D. 10 Thruster (50/35) 15 Toe to bar 20 Wall ball 25 Sit up 3 rounds (13 minute cap) Lots of squatting and abdominal work today. Remember to keep your core tight during the thrusters and wall balls, especially as you tire in the second and third rounds.

Strength: Push press Weighted pull up 4 x 4 rep W.O.D. 50 Box jump 40 Kettle bell swing (24/16) 30 Burpee 20 Power clean (60/40) 10 Man maker (20/15) 15 minute cap This is a moderate to long chipper, so start out at a pace that you can keep going. With high rep exercises the

Strength: Back squat 4 x 3 rep W.O.D. ‘Team workout’ Run 100 Prone hold Clean & Jerk (40/25) 13 minutes, as many rounds as possible* In teams of 3, 1 person runs 100m, another will do a prone hold while the 3rd person does clean & jerk. Once the runner returns they will take over

Strength: Deadlift 4 x 3 rep W.O.D. 30 Wall ball 20 Toe to bar 10m Handstand walk 3 rounds (14 minute cap) If you’re unable to do handstand walking yet, scale back to handstand roll outs on the mats.