Tuesday, December 30, 2014

Toosday

Josh Everett at the 2008 CrossFit Games

(A) Back Squat: 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90% - 1x1@95%
RECOVER 2min
2x10 @ 80%

(B) 3Rounds
25 x Wall Balls:9/6/4 - 10/9ft
20 x TTB
15 x Deadlifts:100/70/60

Monday, December 29, 2014

Snatches


CrossFit Games 2009 (the year we Affiliated) 
vs CrossFit Games 2014. WOW!


Group Warmup:
With a Barbell perform:
10 x OHS
  3 x Snatch Balances
  3 x Snatches from mid shin
  3 x Snatches from mid
  3 x Snatches from pockets


(A) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95% – rest 60-90 sec. between each rep.


(B) For Time
200m Run
15 Power Snatch: 45/35/25
400m Run
12 Power Snatch: 50/40/30
600m Run
9 Power Snatch: 55/43/33

Notes:  Feel free to use one weight and stick with it through the entire workout.

Saturday, December 27, 2014

Saturday Get together


Coming Soon! Are you ready?
FOR TIME
20 x Thrusters:43/30
5 Rnds of Cindy
15 x Thrusters
3 Rnds of Cindy
10 x Thrusters
1 Rnd of Cindy

Wednesday, December 24, 2014

Tuesday, December 23, 2014

Squats


Juli from Paleomg.com


(A) Back Squat: 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90%
3x10 @ same as last week


(B) 12min AMRAP
15 x Russian KB Swings: 24/16
10 x Box Jump: 24/20 (Step Down)
30 x Double Unders: (Unbroken)

1 x Minute Recovery @ end of every round

Monday, December 22, 2014


Clearly age is no barrier, 
Grandma 82 years old, if Granny can deadlift, so can you!

Compare HERE
(A) Deadlift 10-8-6-4-2
(Rest between sets is to be as long as takes to reload bar for next)

Note: You get one go at each rep range so put your thinking caps on & warm up smart whilst testing the water.

(B) "The Chief" - 3min AMRAP x 5 Rnds
3 x Power Cleans: 61/43/35
6 x Pushups
9 x Squats
Recover 1min between rounds.
NOTE: Only FULL rounds count

Saturday, December 20, 2014

Saturday Catch Up + Competitor Prep

(A) Active Warm-Up and Stretch
5 MIN AMRAP
100 Single Unders
10/leg Lunge Matrix
10 Ab Mat Situps
10 Supermans
10 PVC Passthroughs
10 Pushups

(B) 4 Rounds of 20 Seconds of Work
Round 1 and 3: Left Leg Swing holding onto support
Round 2 and 4: Right Leg Swing holding onto support

(C) 4 Rounds of 20 Seconds of Work
Round 1 and 3: Iron Cross (See vid)
Round 2 and 4: Scorpions (See vid)

(D) 4 Rounds of 20 Seconds of Work:
Round 1 and 3: Spiderman Lunge
Round 2 and 4: Alternating Cossack Side Lunges

(E) Snatch + Clean & Jerk
 1@ 90-95% of 1RM - 1 @ current 1RM - 1 attempt at a new 1RM

NOTE: Build in load as reqd so your “Good to Go” on your first official lift.

Cool Down/Stretch

Friday, December 19, 2014

Friday 19/12/14

Happy Friday!

(A1) On alternating minutes perform (Increase Load in between sets as rqd)
Min 1: 1 x Clean + 1 x Front Squat
Min 3: 1 x Clean + 1 x Front Squat + 1 x Thruster
Min 5: 1 x Clean + 1 x Front Squat + 2 x Thruster


(A2) EMOTM x 6
1 x Clean + 1 x Front Squat + 2 x Thruster


(B) 21-15-9
Power Clean into S2O: 43/30
Pullups

Thursday, December 18, 2014

Bench & Deads



(A) Strict "Lynne"
5 Rounds
Max Rep Bench Press @ Body Weight
Max Rep Strict Pullups

(B) 3 Rounds
6 x Deadlift: 120/80/60
10 x Lateral Bar Hop "2fers"
15 x Wall Balls: 9/6kg - 10/9ft
NOTE: To perform Latera Bar Hop (Double Jump) - Drop to ground so chest & legs are in contact with floor then stand & jump laterally over the bar then jump back to the original side again. Both feet must leave & land on ground at same time.

Wednesday, December 17, 2014

Wednesday



(A) Snatch Complex @75% of Snatch
Power Snatch + Hang Snatch + Snatch


(B) 2 Rounds Compare Here
800m run
20 x Power Snatch: 40/30/25
20 x KB Swing: 32/24/20
20 x Double Unders

Tuesday, December 16, 2014

Tuesday



(A) Back Squat: 1x5@55% - 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90%
2x10 @ heavier than last week


(B) 4 Rnds
10 x DB/KB G2O: AHAP
10 x Box Jump Over: 24/20
250m run

Monday, December 15, 2014

MONDAY



(A) Clean & Jerk - Find a 1RM

(B) 10min AMRAP
10 x C2B Pull-ups
20 x KB Swings - 24/16kg (Russian)
40 x Double Unders
**You have 60sec MAX to complete your DU. If your not done in that time, drop for 3 burpees & move on.
YOUR 60sec BEGINS FROM YOUR 1st D/U REP.

Friday, December 12, 2014

FRIDAY


Yay!!

(A) Sumo Deadlift
TnG 5

(B) 3 Rounds (NFT)
15 x Box Jumps: 30/24
12 x HR Push-up
9 x Russian KB Swings: 32/24/20

Thursday, December 11, 2014

Bench Re Test



(A) Bench Press: 50 reps@3/4 Bodyweight
Accumulate in as few sets as possible. Compare Here

(B) For Time
12 x Snatch: 55/35/30
Run 800m
50 x Double Under
9 x Snatch
Run 600m
40 x Double Under
6 x Snatch
Run 400m
30 x Double Under
3 x Snatch
Run 200m

20 x Double Under

Wednesday, December 10, 2014

WEDNESDAY



(A) Every 30 seconds, for 10min (10 sets of each) perform the following:
Interval 1 (30s) – High Hang Snatch x 1 rep
Interval 2 (60s) – Snatch x 1 rep
NOTE: Perform both movements at 70-75% of your 1-RM Snatch. High Hang today is between pockets & mid thigh. Same as last week, try & increase the load a little bit.

(B) AMRAP x12@61/43/38kg
12 x Deadlifts
 9 x Hang Power Clean
 6 x Jerks (any)
NOTE: Use one bar & same load throughout whole workout.

Tuesday, December 9, 2014

TUESDAY

(A) Back Squat: 1x5@55% - 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90%
IMMEDIATELY FOLLOWED BY
2 Sets x 10 reps @ 70%

(B) 4 Rounds
12 x Pullups
21 x KB Swings: 24/16/16
35 x Double Under


Monday, December 8, 2014

Monday



(A1) EMOTM x 5 @ 61/43/36kg
1 Power Clean + 1 Thruster + 1 Shoulder to Overhead

3min RECOVERY

(A2) AMRAP x 4min
1 Power Clean + 1 Thruster + 1 Shoulder to Overhead


(B) 3 Rounds
15 x Wall-balls: 9/6/6kg - 10/9ft
10 x TTB

3min RECOVERY

1 x 400m Farmers Carry: AHAP
NOTE: Every time you stop & the weight hits the ground = 5 x Burpees on your return.

Friday, December 5, 2014

Friday Special

(A) EMOTM x 10
Front Squat + Split Jerk
Sets 1&2@60% - Sets 3&4@70% - Sets 5&6@75% - Sets 7&8@80% - Sets 9&10@85%
Use Percentage from which ever movement is limiting for you. Eg: If you can Jerk more than your Front Squat, then use your Front Squat %


(B) EMOTM x 10
Evens: MAX Rep D/U in 30sec (Unbroken)
 Odds: 10 x Push Press
NOTE: Score is the amount of Double Under's performed from an "Unbroken" set. You have to stop at the 30sec mark.


(C) 15-12-9
Front Squat: 43/30
Pull-ups


Thursday, December 4, 2014

Bench Press

(A) Bench Press: 8-6-4-8-6-4
Increase load on the second wave.

(B) For Time
Run 800m (4min Cap)
30 x Snatch: 52/36/28
Run 800m (4min Cap)


Wednesday, December 3, 2014

Deadlift

(A) Deadlift
Build in load to a TnG 5

(B) EMOTM x 5
5 x Sumo Deadlift: 70% Above
5 x Wall Ball

THEN 2min Recovery

AMRAP x 5
5 x Sumo Deadlift
5 x Wall Ball

NOTE: The first 5min block is "On the minute" & the second 5min block is "As Many Rounds"

Tuesday, December 2, 2014

Tuesday

(A) Back Squat: 1x5@55% - 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90%

(B) For Time
Run 400m
15 x Clean & Jerk: 60/40
Run 600m
12 x Clean & Jerk
Run 800m
 9 x Clean & Jerk



Monday, December 1, 2014

Snatches & Ladders

(A) Every 30 seconds, for 10min (10 sets of each) perform the following:
Interval 1 (30s) – High Hang Snatch x 1 rep
Interval 2 (60s) – Snatch x 1 rep
NOTE: Perform both movements at 65-70% of your 1-RM Snatch. High Hang today is between pockets & mid thigh.


(B) Ladder- 15 Min AMRAP
1-2-3-4-5-6-7-8-9 etc……………
Box Jumps: 24/20
Russian KB Swings: 32/24
Sit Up to Get Up

Friday, November 28, 2014

FRIDAY


Official Verdict.......It's a Tie. Good work girls. 

(A) Deadlift
Build to a Heavy triple

(B) 3 Rounds
6 x Deadlift: 120/80/60
10 x Lateral Bar Hop "2fers"
30 x Double Under's
NOTE: To perform Latera Bar Hop (Double Jump) - Drop to ground so chest & legs are in contact with floor then stand & jump laterally over the bar then jump back to the original side again. Both feet must leave & land on ground at same tim

Thursday, November 27, 2014

THURSDAY


Mitch in a mid flight broad jump.


(A) Bench Press: Find a 3RM then perform 1 set of MAX reps at 80% of that weight

(B) One round every 3min x 4rnds
Run 200m
20 x Wall Balls: 9/6kg - 10/9ft

Wednesday, November 26, 2014

Wednesday




Shane with baby Alexis at a 6am class. 
There's no excuse not to train!


(A) Hang Snatch + Snatch
Find a ME load in 15min

(B) 16-14-12-10: Box Jumps: 24/20
After every round of Box Jumps, perform
1/2 Gasser + 15 HR Pushups + 1/2 Gasser

Tuesday, November 25, 2014

Tuesday

(A1) Back Squat: 1x10@60% - 1x10@65% - 1x8@70% - 1x8@75%
(A2) DB Strict Press: 4 Sets of 6-8reps
NOTE: Perform a set of BS then after recovery, perform a set of Press.

(B) 17min AMRAP
30 x Front Squats: 60/43/34kg
40 x TTB
50 x KB Swings: 24/16/16kg
100 x Double Unders

(C) Optional Extra Work
*HSPU: EMOTM x 10min
These should be strict. Perform number you can be consistent with. If you can do more than 5 across the 10 minutes go to a defecit. If you struggle with performing singles, ensure you scale with a band or from a box DON'T SCALE RANGE OF MOTION

Monday, November 24, 2014

Nasty Girls

(A) Clean and Jerk: 3+1@60% - 3+1@70% - 2+1@75% - 2+1@80% -  1+1@85+% - 1+1@80%
Only Jerk on last rep = +1


(B) 3 Rounds
50 x Squats
7 x Muscle-ups
10 x Hang Power Cleans: 60/40kg

NOTE: Scaled option for M/U is C2B Pullups



This workout first appeared on the main site in 2006 – check out the video above to see it being performed by three of the "Original" ladies of CrossFit: Annie Sakamoto, Nicole Carroll and Eva T. How "Original" are they you ask?
Well you know those three workouts named ‘Annie’, ‘Nicole’ and ‘Eva’… yeah, them!! This video is the catalyst for getting me hooked on CrossFit, Enjoy.

Friday, November 21, 2014

FRIDAY



(A) TESTER
3 Attempts – 15 Thrusters:43/30
Perform each set of 15 as fast as possible. Recover as needed between efforts.

(B) With a Continuous Running Clock
(Clock - 0:00)
3min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats

At the 4min mark
Run 400m

At the 7minute mark
2min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats

At the 10minute Mark
Run 250m

At the 12minute mark
1min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats

Thursday, November 20, 2014

THURSDAY


Jeremy in Fish Pose Variation with Blocks.

(A) Bench Press
Find 5RM

(B) 4 Rounds
21 Pullups
15 WallBalls
 9 Deadlifts: 80/60

Wednesday, November 19, 2014

Wednesday


Haylie playing around with the Turkish Get Up.


(A) Snatch Complex @75% of Snatch
Power Snatch + Hang Snatch + Snatch


(B) 2 Rounds
800m run
20 x Power Snatch: 40/30/25
20 x KB Swing: 32/24/20
20 x Double Unders

Tuesday, November 18, 2014

TUESDAY


11 year old Christian deadlifting 29kg for 3 reps.


(A) Back Squat
1x8@65%-1x8@70%- 1x6@80%-1x6@85%
(B) OHS: 5RM in 3 Attempts

(C) For Time (15min Cap)
10-9-8-7-6-5-4-3-2-1 Jerks: 60/45/38 (No Racks)
2-4-6-8-10-12-14-16-18-20 TTB

Monday, November 17, 2014

MAX Monday



(A) Hang Clean into Thruster + Split Jerk
Find a Heavy Single for above Complex

(B) With a Running Clock
Rnd 1 (3min)
10 Power Cleans 60/40kg + MAX Push Ups in remaining time

RECOVER 90 SECONDS

Rnd 2 (3min)
10 Power Cleans + MAX Box Jumps 24/20

RECOVERY 90 SECONDS

Rnd 3 (3min)
10 Power Cleans + MAX Box Jump Overs 24/20

RECOVERY 90 SECONDS

Rnd 4
Run 800m

NOTE: Rounds 1-3 begins with 10 x Power Cleans then perform MAX reps of alternate movement in remaining time.

Friday, November 14, 2014

Helen


It's 6.00am and they're ready to take on any crime that comes their way.  
These 2 crime fighters aren't afraid of anyone in that little red car
and blue flashing light because it's all in the Mo!

(A) Helen @ 70-75%
3 Rounds
400m Run
21 x KB Swings: 24/16
12 x Pullups

NOTE: If this is your first run at Helen or it's been a while then go for gold, otherwise focus on quality of movement with smooth transitions. Stay in the 70-75% intensity range & do not stop. If you need a break then your pacing needs adjustment. Practice this team & focus accordingly.

(B) Find 3RM OHS Starting from floor
NOTE: Prep group have 7min from completing Helen to find 3RM

Thursday, November 13, 2014

Deadlift


Haylie in Camel Pose.  Yoga @ CrossFit Penrith.


(A1) Deadlift - Work up to 5 RM

(A2) Pull-up Ladder
Set1- 1 Strict Pull up + 1 Kipping
Set2- 2 Strict Pull up UB + 2 Kipping
Set3- 3 Strict Pull up UB + 3 Kipping
Set4- 4 Strict Pull ups UB + 4 Kipping
Perform a set from (A1) then (A2) & see how far you can go.
Work Ring rows if no strict pull-ups.

(B) For Time
2min MAX Rep Double Unders*
10-9-8-7-6-5-4-3-2-1 Box Jumps: 24/20
1-2-3-4-5-6-7-8-9-10 Wall Balls: 10/9ft - 9/6kg
FINISH WITH
2min MAX Rep Double Unders*

NOTE:* Prep group perform 5/3 Burpees anytime reps are broken on Double Unders.

Wednesday, November 12, 2014

WEDNESDAY


Raz and the Girls... It's Yellow Shirt Tuesday!

(A) Over the course of 20min, work up to a ME Complex of
Hang Power Snatch + Power Snatch & a MAX Time L sit

(B) For time
9 Snatch (Any) 55/43/32kg
Run 400m
Recover 30 Seconds
6 Snatch
Run 400m
Recover 30 Seconds
3 Snatch
Run 400m

Tuesday, November 11, 2014


Aaron mobilising Shoulders before class 
and Shane to his left getting those Glutes 
ready for Squats today.


(A) Back Squat: 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%

(B) 3 Rounds (Speed Rounds)
20 Thrusters 40/30kg
15 Toes to Bar
Recover 30 Seconds Between Rounds

Monday, November 10, 2014

Monday




(A) Hang Clean + Clean & Jerk
Building in weight to a ME in 10min.
THEN @ 80% EMOTM x 4 Perform 2 reps. 1rep = 1xHC + 1x PC&J

(B) 10min AMRAP
(Anytime your unable to complete designated reps unbroken on HPC, you must run 1/2 Gasser.

3 Hang Power Clean 50/35kg
3 Bar Facing Burpee
6 HPC
6 Bar Facing Burpee
9.....,,
9......
Etc

Saturday, November 8, 2014

Saturday Prep

Workout 1 - at 0:00 Mark
AMRAP 5
5 Bar Facing Burpees
10 Thrusters: 43/30
15 C2B

Workout 2 - at 5:00 Mark
5min to establish
5 RM Low Hang Snatch

Workout 3 - at 10:00 Mark For Time
20 x OHS: 50/35/30
50 x Double Unders
Suicide run (Short 2 Long)
50 x Double Unders
20 x OHS

NOTE: Low Hang is below knee, but off ground. Same bar on all 3 workouts.
2 hand touch on every turnaround suicide.

Friday, November 7, 2014

FRIDAY

(A) Catch a missed Strength Session
OR
Thruster 3RM

(B) For Time
Begin With
5 x Shuttle Run
(1 Shuttle = 5m+10m+15+20m)
STRAIGHT INTO
12-9-6 Front Squats: 60/40
24-18-12 KB Swing: 24/16
FINISH WITH
400m Run

Thursday, November 6, 2014

Thursday

(A) Bench Press
10-8-6-4-2 For MAX Load

In Between Sets
Handstand Walks - Freestanding Handstand - Wall Walks - Just get Upside down.

(B) 5 Rounds
5 Deadlift: 100/70/60
10 WallBall
100m Sprint
Recovery Walk Back

Wednesday, November 5, 2014

WEDNESDAY

(A) Work up to a ME Power Clean & Jerk in 10min.
Then EMOTM x 10 @80%
2x PC&J
2 x MAX Broad Jump

(B) 12 minute AMRAP:
5 Hang Power Snatch 50/35/30
10 Toes-to-bar
15 Box Jumps 24/20

Tuesday, November 4, 2014

TUESDAY

Back Squat: 1x10@60% - 1x8@65% 1x6@70% - 1x6@75% - 1x6@80%

(B) 4Rnds
10 Unbroken DB Thrusters: AHAP
10 Unbroken Pullups
20 Double Unders
Anytime NOT Unbroken Thrusters or Pullups = 5 Burpees

Monday, November 3, 2014

MAX Effort Monday

(A) Work up to a MAX load Single Power Snatch in 10min.
THEN
EMOTM x 10 @70%
2x Power Snatch
5x Push ups


(B) 12 MINUTE AMRAP with a 400m run @ 6min mark
MAX Rep or 10 x Hang Clean (Any) 60/43/35
MAX KETTLEBELL SWINGS (HEAVY Russian)

NOTE: In this workout you will perform up to a MAXIMUM of 10 Hang Cleans, and then pick up the Kettlebell and perform as many swings as possible. Once you break your set of swings your round is over and you go back to the Cleans and repeat.
**At the 6min mark a 400m run will be performed.

Friday, October 31, 2014

THURSDAY

FIGHT GONE BAD
"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.

FRIDAY

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
THEN
10-8-6-4-2
Sumo Deadlift: Use heaviest load from (A)
Strict Pullups
THEN
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

TUESDAY

(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

Monday

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%

EMOTM x 5
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)
(time)

Recover 2min

Run 200m
20 Clean into Thruster 50/35kg
(time)

Recover 2min

Run 400m
Record Total Time

Friday, October 24, 2014

Friday

Warm-up
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
Thruster
Hang power clean and jerk
Power clean and jerk

Thursday

(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

Wednesday, October 22, 2014

WEDNESDAY

(A) Bench Press
10-8-6-4-2: For MAX Load
Recover as needed between sets.
NOTE: Warm up as a group then your first set is 10 reps. Record load for each set. Total kg to be recorded.

(B) Teams of 2 (Only 1 Athlete works at a time)
25-20-15-10
G2O: 43/30
1 Round each of Cindy after each round
NOTE: Prep Athlete to perform any variety of Snatch starting from floor.

IMMEDIATELY Followed By

25-20-15
Wall Balls: 9/6/4kg - 10-9ft
Partner Sit-ups with med ball toss

Tuesday, October 21, 2014

TUESDAY

(A) Back Squat
1 x 10@60% - 1 x 8@70% - 1 x 6@75% - 1 x 4@80%

(B) 15-12-9
Front Squat: 60/43
TTB
Run 200 Meters

Monday, October 20, 2014

MONDAY

(A) Deadlift: 4 x 5

(B) 10-8-6-4-2-1reps of:
Hang Power Clean: 55/40/35
25 Double unders after every round of HPC
THEN
Run 800m

Thursday, October 16, 2014

Snatch

Group Warmup:
With a Barbell perform:
10 x OHS
  3 x Snatch Balances
  3 x Snatches from mid shin
  3 x Snatches from mid
  3 x Snatches from pockets


(A) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95% – rest 60-90 sec. between each rep.
Notes:  If time permits, drop the weight down and perform 3-4×1 @ 70% – rest 30sec between each rep


(B) For Time
200m Run
15 Power Snatch: 43/35/25
400m Run
12 Power Snatch: 48/40/30
600m Run
9 Power Snatch: 53/43/33

Notes:  Feel free to use one weight and stick with it through the entire workout.

Wednesday, October 15, 2014

Wednesday

(A) Bench Press: @ 85% of 5RM Accumulate 50 reps in as few sets as possible

(B) At 0:00
30-20-10 reps for time:
KB Swings: 24/16
HR Push Ups

at 7min
21-15-9 per arm & reps for time:
KB - G2O: 24/16
50 Double Unders after every set

(C) Work a skill with remaining time

Tuesday, October 14, 2014

20 Rep Back Squat

(A) Skill Work
10min Pistol Squats
Work on progressions
Perform weighted If proficient.

(B1) Back Squat: Establish a 20 rep set
-Rest 1min-
(B2) MAX Rep Front Squat @ 100% of (B1)
NOTE: Warm up to working weight, then have 1 attempt only at the 20 rep

(C) 12 min AMRAP
10 x Wall Ball: 9/6/4kg - 10/9ft
10 x Box jumps 24/20
10 x KTE

Monday, October 13, 2014

MONDAY



WARM UP (2 Rounds)
Empty Bar Complex
5 x Deadlift + 5 x HPC + 5 x Front Squat + 5 x STO + 1/2 Gasser

(A1) Deadlift
Build to a Heavy 3
(A2) 30sec Hold in Pushup Position
NOTE: Perform a set of Pushup holds after every set of Deadlifts

(B) MAX rep Unbroken & linked TTB

(C) 3 Rnds
7 x Clean into Thruster: 43/30kg (No Dumping)
Run 250m

Friday, October 10, 2014

Friday Night FRAN Under Lights


From last weeks Yoga Session we have Jeremy and Haylie in 
the Fish Pose Variation, using blocks.

21-15-9
Thrusters 95/65lb
Pullups

THRUSTER
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed.
The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.
The barbell must
come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

PULLUPS
This is a standard pull-up. Dead
hang, kipping or butterfly pull-ups are allowed, as long as all the require- ments are met. The arms must be fully extended at the bottom.
At the top, the chin must break the horizontal plane of the bar.
NOTE: ** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Thursday, October 9, 2014

Thursday

Benching on a Wednesday! Totally going against 
Monday International Bench Day! 


(A) Every 2 minute for 16 minutes
Clean & Jerk: 3 Singles

Notes:  Rest 5-10 seconds between each rep, start around 50% and build up to heaviest possible.  Focus on form over load!


(B) Every 5 minutes, for 20 minutes (4 sets)
Run 400 Meters
10 Strict Handstand Push-Ups OR Strict Press: AHAP
15 Strict Horizontal Row

Wednesday, October 8, 2014

UNBROKEN

(A) Bench Press: 5RM
Build in load to a 5RM Bench Press. Use a spotter


(B) Unbroken 
5min AMRAP
10 Box Jumps (24”/20”)
1/2 Gasser

-Recover 2 minutes-

5min AMRAP
10 Wall Balls:
10 KB Swings: 32/24/20

-Recover 2 minutes-

5min AMRAP
10 Pullups
10 HR Pushups

Tuesday, October 7, 2014

Pause Front Squats

(A) Pause Front Squats EMOTM x 7
Perform 3 Pause Front Squats (No bounce)
3sec pause in bottom, use 70%  from last weeks Back Squat

(B) 15min Clock of 10-8-6-4-2 Compare
Power Snatch - 50/35/25kg
Bar Facing Burpees
NOTE: Once completed & for the remaining 15min time allowance perform a light jog in the car park. Just needs to be a shuffle but keep moving. Use a stopwatch if desired. If you don't get through the reps within the 15min simply record where you got up to. Don't stress about it. Everyone will be moving for 15min.

Saturday, October 4, 2014

Competitor Prep Option

(A) Olympic Lifting Total
Snatch
Clean and Jerk

(B) 5min AMRAP
6 x Back Squats: 50/35 (add 5kg each round)
12 x Pull-ups

BRIEF:
After warming up, you will have 3 attempts to hit your 1 rep max for both lifts. Add both lifts for your Oly Total!

The snatch will be performed first and you will have a maximum of three lifts to complete (after your warm up sets). You will then perform the clean and jerk.
You will have three chances at a successful lift (after your warm up sets). Once you attempt a lift you cannot perform a lift that is of lesser weight. For example you cannot perform a 60kg snatch and then perform a 55kg snatch, even if you fail the first lift. So, choose your weights wisely!

SNATCH:
You will write on the board the weight of your first attempt and begin working up to that weight for your attempt.
If you are successful with the lift, you will choose the next weight you wish to attempt with.
If you fail with that lift, you will either have to attempt that weight again or go up in weight. You may not attempt a lift for less weight.
You will have three attempts at a successful lift.

CLEAN & JERK:
After you have completed your three attempts on the snatch, you will begin working up towards your attempt for the C&J. Make sure you write on the board what weight you will be attempting for the lift.

The order of lifts are organized the same way as the snatch and the same general rules apply.

Here is a summary of the important ones:

*No press outs on the Snatch or Jerk! It needs to be one continuous movement!

*You cannot drop the barbell in free fall. You must keep two hands on the barbell at least until it passes your waist.

*It must count as “No lift” any unfinished attempt in which the barbell has reached the height of the knees.

*It must count as “No lift” if you fail to finish with the feet and the barbell in line and parallel to the plane of the trunk. So… make sure you recover your feet after you split!

*It must count as “No lift” if any part of the body other than the feet make contact with the lifting platform or if the lifter walks off the platform during the lift.

Friday, October 3, 2014

Monday Public Holiday


There will be one session scheduled this coming Monday at 9am

Friday

(A) EMOTM 10 - Build to a heavy segmented snatch (full)
*Super slow Snatch deadlift to knee cap. Pause. Then rip
Perform 1 rep and increase weight over the course of the EMOTM x 10

(B) OHS EMOTM x 6
Perform 2 reps at the heaviest weight of the segmented snatch

(C) 12 min ladder
Snatch: 55/38/30
TTB
Perform 1 rep of each movement for the first round. 2 reps of each movement for the second round. 3 reps of each movement for the third round...so on and so forth until time expires.

(D) Optional Finisher:  Strict/Kipping Pull Up work (hit the chest to bar if you can)
Pull Up wave...
1 Strict Pull up + 1 Kipping
2 Strict Pull up UB + 2 Kipping
3 Strict Pull up UB + 3 Kipping
4 Strict Pull ups UB + 4 Kipping
x 3 Rounds (4 Sets = 1 Rnd)
Rest as needed

NOTE: Work on Strict pulls only, if unable to perform any combination of strict+kipping

Thursday, October 2, 2014

Fight Gone Bad "October Benchmark"


Welcome to the introduction of our Monthly Benchmark. Moving foreword we will begin the month with a particular workout & we will re test that same workout at the end of the month. To kick things off we have an old foe/friend to some. May i introduce, FIGHT GONE BAD.

(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.

(B) See Coach for skill work during remainder of session.

Wednesday, October 1, 2014

WEDNESDAY

Special guest to the 6am and birthday girl Caroline.


(A1) Bench Press: 4 Sets of ME Reps, Using BW. Aim to equal or perform more reps than last Wednesday
NOTE: Last week you had 5 working sets, & this week there is 4
(A2) Strict TTB
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict TTB

(B) 4 Rounds
10 x Box Jump: 24/20
12 x Hang Power Snatch
30 x Double Unders

Tuesday, September 30, 2014

Last Round Of Fran


Sisters, Rachael and Meeghan.


(A) Pause Back Squats EMOTM x 7
Perform 3 pause Back Squats
(Use 90% of FS 1RM from last week)

(B) EMOTM x 12
1) 9 x Thrusters: 43/30
2) 9 x Pullups

(C) Deadlift
5RM in 6 attempts

Monday, September 29, 2014

MONDAY

(A) Overhead Work
Strict Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
*Goal is to increase weight after each set.
Example:
Strict Press: 30-34-36kg
Push Press: 42-45-47kg
Push Jerk: 50-55-60kg

(B) For Time
1 x Full Gasser
20 x Hang Cleans: 55/38/30kg
30 x KB Swings: 24/16
20 x Hang Power Cleans
1 x Full Gasser
NOTE: The second 20 Hang Cleans are Power


Saturday, September 27, 2014

Saturday Competitor Prep Option



“Olympic Lifting Total”
Snatch 1-1-1
Clean and Jerk 1-1-1

After warming up, you will have 3 attempts to hit your 1 rep max for both lifts. Add both lifts for your Oly Total!

The snatch will be performed first and you will have a maximum of three lifts to complete (after your warm up sets). You will then perform the clean and jerk.
You will have three chances at a successful lift (after your warm up sets). Once you attempt a lift you cannot perform a lift that is of lesser weight. For example you cannot perform a 60kg snatch and then perform a 55kg snatch, even if you fail the first lift. So, choose your weights wisely!

SNATCH:
You will write on the board the weight of your first attempt and begin working up to that weight for your attempt.
If you are successful with the lift, you will choose the next weight you wish to attempt with.
If you fail with that lift, you will either have to attempt that weight again or go up in weight. You may not attempt a lift for less weight.
You will have three attempts at a successful lift.

CLEAN & JERK:
After you have completed your three attempts on the snatch, you will begin working up towards your attempt for the C&J. Make sure you write on the board what weight you will be attempting for the lift.

The order of lifts are organized the same way as the snatch and the same general rules apply.

Here is a summary of the important ones:

*No press outs on the Snatch or Jerk! It needs to be one continuous movement!

*You cannot drop the barbell in free fall. You must keep two hands on the barbell at least until it passes your waist.

*It must count as “No lift” any unfinished attempt in which the barbell has reached the height of the knees.

*It must count as “No lift” if you fail to finish with the feet and the barbell in line and parallel to the plane of the trunk. So… make sure you recover your feet after you split!

*It must count as “No lift” if any part of the body other than the feet make contact with the lifting platform or if the lifter walks off the platform during the lift.

Friday, September 26, 2014

Friday

(A) Pistol Squats
See board/Coach for format


(B) 21-15-9
Back Squat: 43/30
Strict Pullups

RECOVER 5min

5min to find MAX load Strict Press (1rep)

Thursday, September 25, 2014

Thursday

(A) Clean & Jerk Complex EMOTM x 10
1 x Halting Clean Deadlift + 1 x Hang Clean + 1 x Clean & Jerk
NOTE: Clean Deadlift stops at pocket & hang is above knee

(B) 4 Rounds
10 x C&J: 60/43/35kg
10 x TTB
10 x Box Jump: 24/20 (Step Down)

Wednesday, September 24, 2014

Wednesday

(A1) Bench Press: 5 Sets of ME Reps, Using BW (Use same weight as last week) Aim for more reps than last Wednesday.
(A2) Strict Toes Through Rings
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict TTR. Scale to KTE etc as needed.

(B) For Time
Run 400m
15 x Snatch: 52/36/26
10 x HR Push-up
Run 800m
15 x Snatch
10 x HR Push-up
Run 400m

Tuesday, September 23, 2014

(A) Thruster 1RM & Front Squat 1RM
25min - Build to a 1RM for the "Thruster" THEN "Front Squat" manage your time to get both done within 25min.

**Part (A) needs to be done in 30min, & (B) ready by 35min. Let's be organized Team.

(B) 40-20-10 Reps of
Wall Balls 9/6kg & 10ft
Pull Ups
+
80-40-20 Reps of
Double Unders

2min Recovery

2 Rounds
Run 400m every 3min **If your unable to perform 40-20-10 within 15min, then omit the 400s

Monday, September 22, 2014

Monday


(A1) Speed Deadlifts
7 Sets x 3 @ 50% 1RM
(A2) Perform a Max distance broad jump between every set of Deadlifts.

NOTE: The “Up” phase of the Deadlift is performed with maximal speed & then a pause at the top, before lowering under control back down to the floor.
(B) 3 rounds
12 x KB Russian Swing 32/24/20
  6 x Hang Power Clean: 55/40/30
1/2 Gasser (2 Hand Touch)

Saturday, September 20, 2014

Prep Option

EMOTM x 20
Even Minutes
Snatch: 50%, 55,%, 60% - 70%, 75%, 80%, 85%, 85%, 85%, 85%
Odd Minutes
Unbroken Pull-ups
NOTE: Perform triples on the Snatch in the first 3 sets then doubles on the remaining 7.
On the pull-ups, pick a number you can maintain every round.

(B) Teams of 3
Row 3500m - Each team member rows a Max of 1min at a time

Friday, September 19, 2014

FRIDAY

(A1) Pistol Squat/Progression
(A2) 3 Sets x 10 steps - Single KB Overhead walking lunges: AHAP


(B) 5min AMRAP
7 x Overhead Plate Sit-ups: 15/10
7 x KB Snatch: AHAP
20 x Double Unders

RECOVER 1min

9-7-5
Overhead Plate Sit-ups: 15/10
KB Snatch

Thursday, September 18, 2014

Clean & Jerk 1RM

(A) Clean & Jerk 1RM (25min) Compare Here
If you Maxed out last week, use that as your 1RM & work to a "Heavy" single today.

(B) For Time
Run 1000m
50 Wall Balls
30 Box Jump: 24/20
15 Hang Power Clean: 50/35/30

Wednesday, September 17, 2014

Strict Lynne

(A) Strict "Lynne"
5 Rounds
Max Rep Bench Press @ Body Weight
Max Rep Strict Pullups


(B) 3 Rounds
6 x Deadlift: 120/80/60
10 x Lateral Bar Hop "2fers"
30 x Double Under's
NOTE: To perform Latera Bar Hop (Double Jump) - Drop to ground so chest & legs are in contact with floor then stand & jump laterally over the bar then jump back to the original side again. Both feet must leave & land on ground at same time.

Tuesday, September 16, 2014

Tuesday

(A) Back Squat: 3-3-3-3
Build in load to a Heavy triple then perform another three sets at same load.
Practice Handstands/progressions or anything upside down between sets.

(B) Not For Time
10-8-6-4-2: Clean & Jerk: 61/43/35kg
Perform 5 Rows + 10 Push-ups after every set of C&J
Focus on quality of movement.

Monday, September 15, 2014

MONDAY

(A) Snatch: Hang Snatch + Snatch - Build over 10 sets

(B) 3 Rounds (10min Cap)
15 RKB: 32/24/20
10 TTB
200m Sprint

(C) Optional Extra
Death by
TTB + KTE + Pull-up
*One rep consists of 1 TTB + 1 KTE + 1 Pull-up. Continue on until you cannot complete the required reps.

Friday, September 12, 2014

Fractured Fran


Wednesday's 6.00am 'Lab Rats'

(A) KB H2H Freestyle
(B) Turkish Getups


(C) Fractured Fran
21 Thrusters: 43/30
21 Pullups
-Recover 2 minutes-
15 Thrusters
15 Pullups
-Recover 2 minutes-
9 Thrusters
9 Pullups

Note: The focus is to see how fast you could be on each round of Fran. Each round should be a sprint and completed with as little breaking as possible. This will give you an opportunity on how to strategise Fran in the near future.

Thursday, September 11, 2014

THURSDAY



(A) Clean & Jerk: (15min)
Build in load to a "Heavy" single.
THEN
Perform 3 x Singles at 85% of best lift.


(B) 5 Rounds - Every 2 1/2 minutes
1 x Power Clean: (Use above 85%)
1/2 Gasser
1 x Power Clean
1/2 Gasser

Compare Here

Wednesday, September 10, 2014

WEDNESDAY

(A1) Bench Press: 4 Sets of ME Reps, Using 3/4 BW. Aim to equal or perform more reps than last Wednesday Compare Here
NOTE: Last week you had 5 working sets, & this week there is 4
(A2) Strict Pullups
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict Pullups.

(B) 4 Rounds 
10 x Box Jump: 24/20 
12 x Hang Power Snatch
30 x Double Unders

Tuesday, September 9, 2014

TUESDAY

Start 00:00

(A) Squat: 5-5-5-5

End 20:00
Prep: 10min

Start: 30:00
For Time (11min Cap)
15 x Clean: 43/35
Run 90 sec
12 x Clean
Run 90 sec
 9 x Clean
Run 90 sec

End: 41:00


Monday, September 8, 2014

MONDAY

(A) Deadlift: 7 Sets of 5 TnG reps every 2min (Start at approx 60% of 1RM & build to as heavy as form allows)

(B) With a running 15min clock
Start 00:00 - 5min
Run 800m
THEN
05:00 - 15:00min
10min AMRAP Ladder
1-2-3-4-5-6-7 etc
TTB
KB Swings 24/16/16 (Bottoms Up)
Push-ups





Friday, September 5, 2014

FRIDAY

(A) Front/Back Squat: @ 90% From Tuesdays load.
Perform 4 sets of 6 x Front Squat + 3 x Back Squat
60sec Recovery between sets.

(B) Every 3min x 4
3 x Snatch Grip Deadlift: 55/35
6 x Snatch: 55/35
1/2 Gasser

Thursday, September 4, 2014

THURSDAY

(A) 5min H2H KB Freestyling
EMOTM x 10 (Barbell Snatch Complex)
1 x Power Sn + 1 x Hang Full + 1 x Snatch

(B) For Time
10-8-6-4-2 (per arm for Snatch)
KB Snatch:32/24/20
Alternating KTE

Wednesday, September 3, 2014

WEDNESDAY

(A1) Bench Press: 5 Sets of ME Reps, Using 3/4 BW. Aim for more reps than last Wednesday Compare Here
(A2) Strict Pullups
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict Pullups.


(B) 3 Rounds
20 x Wallballs: 9/6/4kg
10 x Burpee Box Jump: 24/20
50 x Double Under


Tuesday, September 2, 2014

Tuesday

(A) Front/Back Squat @ 80% (Of FS)
4 Sets of 3/6
Perform 3 Front Squats THEN 6 Back Squats
Recover 60-90sec between sets

Notes:  New rep scheme! Be sure to mobilize and prepare for this kind of volume. With this weight and volume the bar is going to want to break down your thoracic position. Be sure to mobilize and prioritize good movement patterns during your warm up sets.


(B) 11min AMRAP (Ladder)
1 x Ground to Overhead: 55/38/30 (G2O)
1 Round of "Cindy"
2 x G2O
2 Rounds of "Cindy"
3 x G2O
3 Rounds of "Cindy"

4&4 etc until the 11min mark
NOTE: G2O can be Snatch, Clean & jerk-press etc.
"Cindy"
  5 x Pullups
10 x Push ups
15 x Squats

Monday, September 1, 2014

"Old School" MONDAY

(A1) EMOTM x 5
3 x Push Press
**Build to a medium load
THEN
(A2) EMOTM x 5
2 x Push Jerk

Here's an old school styled triplet.
(B) 3 Rounds
10 x Clean: 61/43/38kg
20 x KB Swing (Russian) 32/24/20
400m Run

Sunday, August 31, 2014

Sugar

Here's a couple of less than 5 minute tutorials on Sugar.

1. How it Affects the brain.
2. Sugar.  Hiding in Plain Sight.

Most certainly worth a watch.






Friday, August 29, 2014

FRIDAY

(A) Front/Back Squat - 3 Sets of 8/4
Use 90% from Tuesday's load.

NOTE: Complete 8 Front Squats, Reset & immediately complete 4 Back Squats. Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.

(B) 15-12-9
Thruster: 43/35
Lateral bar Burpee

-THEN-
30 x Pullups

Thursday, August 28, 2014

THURSDAY

(A) Power Clean & Jerk Complex
Perform the following complex & build in load over 15 working minutes
1 x Hang Power + 1 x Power Clean & Jerk


(B) For Time
Run 250m
-THEN-

Toes to Bar: 10-9-8-7-6-5-4-3-2-1 (Scaled KTE)
 KB or DB:  1-2-3-4-5-6-7-8-9-10 (AHAP)

-THEN-
Run 250m

Shane from Precision Physio running the 6am "Lab Rats" through his regular Tuesday mobility warmups.

Wednesday, August 27, 2014

Whatsya Bench

(A) Bench Press: 5 Sets of ME @ 3/4 BW


(B) 16min AMRAP
20 x Russian KB Swings: AHAP
10 x Box Jump: 24/20 (Step Down)
20 x Double Unders: (Unbroken)

1 x Minute Recovery @ end of every round


Mitch giving the new chalk storage his stamp of approval