Friday, October 31, 2014


"The Re-Match"

"The Rematch" Compare Here
(A) 3 Rounds
Wall-ball, 20/14 (Reps)
SDHP: 34/30 (Reps)
Box Jump, 20" box for both Men and Women(Reps)
Push-Press: 34/30 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Warm Up
200m Run (Medium pace)
3 x Inch Worm + 5 Goodmornings + 5 Jumping Squats + 5 Goodmornings
200m Run (Medium + pace)

(A) Deadlift: 10-8-6-8

(B) For Total Time (20min Cap)
HR Push-ups + Run 400m - 50/38reps for M/F
Sumo Deadlift: Use heaviest load from (A)
Strict Pullups
Run 400m

Wednesday, October 29, 2014

Bench Press Flipped

(A) Bench Press
2-4-6-8-10: For MAX Load
NOTE: 3 Warm Up sets before beginning on your “2” & your recovery is however long it takes your partner to perform their set.
Record load for each set. Total kg to be recorded.

(B) With a Running Clock:
3min AMRAP 
3 x Power Clean: 55/45/35
20 DU

Recover 2min

4min AMRAP
4 x Power Clean: 55/45/35
20 DU

Recover 2min

5min AMRAP
5 x Power Clean: 55/45/35
20 DU

Tuesday, October 28, 2014


(A) Back Squat - 1x10@60% - 1x8@65% - 1x8@70% - 1x8@75%
Front Squat - 1x5@60% - 1x5@65% - 2x5@70%

(B) - AMRAP 12
Run 200m
20 Wallball 10/9ft - 9/6/4kg
20 KBS – 24/16kg

Monday, October 27, 2014


Warm Up (Heels can raise but toes remain on floor)
1. Snatch Warmup
4-5 sets of complex:
1 x Fixed Foot Power Snatch
1 x Fixed Foot Hang Snatch
1 x OHS

(A) Snatch or Power Snatch
Quickly (4-5 lifts) Build to 85% of 1rm

Then @ Reduce load to 90%

1 x Snatch + 2 x Hang Snatch

(B) For Total Time
Run 400m
30 Jumping Squats (With 20kg Bar) yep Ladies 20kg also

Recover 2min

Run 200m
24/20" high jump, 20 reps*
*(set a PVC on 24/20" boxes like hurdles. Keep them loosely anchored so it gives if hit)

Recover 2min

Run 200m
20 Clean into Thruster 50/35kg

Recover 2min

Run 400m
Record Total Time

Friday, October 24, 2014


Stroke test
Perform 50 Strokes on Rower and record distance.
(First stroke begins once rower handle is lifted and passes through to the finish

(A) 3×20 Front rack lunges

(B)10 Rounds - Around the world (Time)
Power clean and jerk (135/95)
Hang power clean and jerk
Hang power clean and jerk
Power clean and jerk


(A) Power snatch to heavy in 8 minutes
Recover 2 minutes.
5min AMRAP @ 90% of Power snatch

(B) 1 round every 2 minutes x 7 rounds
200 meter run
15 x Russian KB Swing: AHAP