28/12/10

Helen
3 Rounds Run 400m 21 kettlebell Swings 24kg 12 pull ups

27/12/10

Fran
21-15-9
45kg Thrusters
chin ups

24/12/10

Test 5
800 meter Run 21 Thrusters 35kg 21 L pull ups

23/12/10

Test 4
1 rep max Deadlift then with in 30 seconds max reps of Handstand press ups

22/12/10

Test 3
Tabata Squats then as many muscle ups in 4 minutes

21/12/10

Test 2
Clean & Jerk 15 reps touch and go max weight

20/12/10

Test 1
1 rep max bench press then with in 30 seconds max pull ups

5 rounds
bench press 10 reps
pull up 10 reps
back squat 10 reps

SPECIALIZATION IS FOR INSECTS

“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects.”

17/12/10

Front Squat 5-5-5
Bench press 5-5-5
Dead lift 5-5-5

16/12/10

Boxing circiut

15/12/10

Back Squat 5-5-5
Push Press 5-5-5
Power Clean 5-5-5

Death by Clean & Jerk

14/12/10

Five rounds for time of:
22 Kettlebell swings, 24
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 

13/12/10

Front Squat 5x3
Bench Press 5x3
Dead Lift 5x3

Max rep Bench press @ body weight
Max Rep pull ups

10/12/10

Back Squats 5 x 3
Push Press 5 x 3
Power Cleans 5 x 3

9/12/10

JACKIE
1k Row
50 Trusters 20kg
30 pull ups

8/12/10

Front Squat 5 x 3
Bench Press 5 x 3
Dead Lift 5 x 3

7/12/10

SAVANNAH

6/12/10

STRENGTH
Back Squat
Push Press
Power Clean

10 minute AMRAP
10 squats
10 press ups
10 chin ups

3/12/10

STRENGTH
Front squat 3-3-3-3-3
Bench press 1-1-1-1-1

DT
5 Rounds fot time
12 Deadlifts 70kg
9 Hang power cleans 70kg
6 Push Jerks 70kg

44 inch box jumps

2/12/10

5k Row
15 minute swim

1/12/10

STRENGTH
Deadlift 5 x 5

4 Rounds
6 Dumb-bell Snatch
12 Ring dip
12 Dumb-bell row
6 Step ups

30/11/12

STRENGTH

Shoulder to over head 3 rep max

EVA

5 Rounds

Run 800 Meters 

30 Kettlebell swings

30 Pull ups

29/11/10

10/9/8/7/6/5/4/3/2/1
Squat 105 kg
Bench Press 95kg
Power Clean 85kg

26/11/10

Snatch & Clean practice  20 minute

Incline Bench press 8 reps
Jumping Press ups 8 reps

Chin ups 8 reps
Cable row 8 reps

Squats 8 reps
Pop ups 8 reps

25/11/10

STRENGTH
Bench press 3 rep max

THE FILTHY FIFTY

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 5kg ball
50 Burpees
50 Double unders

24/11/10

Deadlift 3 rep max

JOHNSON

Max rounds in 20 minutes
 9 Deadlift 110kg
8 Muscle ups
9 Squat cleans 70kg

23/11/10

STRENGTH
Shoulder to over head 5 x 5

Jackie & Grace

1000 meter Row
50 Thrusters @ 20kg
30 chin ups
30 Clean and jerk @ 60kg

22/11/10

Lumber Jack 20


20 Deadlifts 125kg
Run 400m
20 KB swings 24kg
Run 400m
20 Overhead Squats 50kg
Run 400m
20 Burpees
Run 400m
20 Pullups 
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans 20
Run 400m

19/11/10

STRENGTH
3 rep max power clean

Fran
21-15-9
45kg Thrusters
pull ups

Elizabeth
21-15-9
60kg Clean
Ring Dip

18/11/10

STRENGTH
Bench Press 5x5

3 rounds for time
DB Incline Press 15 reps
DB Row 15 reps
Over head lunge 30 steps
30 V ups

17/11/10

ROY

5 Rounds for time
15 Deadlifts 100kg
20 Box jumps 24"
25 pull ups

16/11/10

JACK

Max rounds in 20 minutes
10 Push press 52.5kg
10 kettlebell swings 24kg
10 Box jumps 24"

STRENGTH
Shoulder to overhead 5 rep max

15/11/10

Mary
As many rounds as possible in 20 minutes of:
5 Hand stand press ups
10 Pistols (one legged squats)
15 Chin ups


STRENGTH
Squat 5 rep max

12/11/10

WOD

Diane
21-15-9
100kg Deadlifts / Handstand press ups

Fran
21-15-9
45kg Thrusters / Pull ups

10 minute time cap 5 min rest then 10 min time cap for second wood


STRENGTH
Power Clean 3 rep max

11/11/10

WOD


1km Row Level 10
4km Bike Level 10
2km Run Incline 1

STRENGTH
Bench press 8 rep max

10/11/10

WOD

Arnie

with a 2 Pood Kettlebell 

• 21 Turkish get-ups, Right arm
• 50 Swings
• 21 Overhead squats, Left arm
• 50 Swings
• 21 Overhead squats, Right arm
• 50 Swings
• 21 Turkish get-ups, Left arm

9/11/10

WOD

NATE
As many rounds as possible in 20 minutes :
2 Muscle ups
4 Handstand Push ups
8  Kettlebell Swings 2 pood

(If you haven't got Muscle ups sub for 4 chin ups and 4 dips)
(If you haven't got handstand press ups sub for 12 press ups)

8/11/10

WOD


800 meter Row
20 Cleans 60kg/30kg
30 Box Jumps 24"/20"
800 meter Row
20 Handstand press ups
30 Burpees
800 meter Row
50 Double unders


STRENGTH
Back Squat 8 rep max

5/11/10

WOD

Elizabeth 

21-15-9

Cleans 60kg 

Ring Dips

Diane

21-15-9

Deadlifts 100kg

Hand stand push up

Elizabeth with a 10 minute time cap 5 minutes rest then Diane with a 10 minute cap

STRENGTH

Cleans 3 rep max

4/11/10

WOD

1000 Meter Row

21-15-9

30" Box Jumps, 24kg Kettlebell Swings, Ring Dips 

1000 Meter Row 

21-15-9

30" Box Jumps, 24kg Kettlebell Swings, Ring Dips 

1000 Meter Row

STRENGTH

Bench Press 3 Rep Max 

Simple eating

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