Monday 02/03/15 – And it begins….

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches

  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

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Wednesday 25/02/15 – The Return of 14.5

For time:

21-18-15-12-9-6-3 reps of: 

Thrusters 40/30

Barbell Facing Burpees 

Strength and growth come from continuous effort and struggle.

 

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Tuesday 24/02/15 – Running Annie

For time:
400m run
50 double unders
50 sit-ups
400m run
40 double unders
40 sit-ups
400m run
30 double unders
30 sit-ups
400m run
20 double unders
20 sit-ups
400m run
10 double unders
10 sit-ups

Extras: 3 x 1.30min planks

The Open is Upon Us!

(null)

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Monday 23/02/15 – Fresh Cindy

Burgener warmup

Full Clean 5 x 2

15min AMRAP
1 clean and jerk 70/50
1 round of Cindy
2 clean and jerks
1 round of Cindy
3 clean and jerks
1 round of Cindy
4 clean and jerks
…..and so on

* ‘Cindy’
5 pull-ups
10 push-ups
15 squats

Work hard in silence. Let success be your noise!

(null)

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Tuesday 17/02/15 – Deads for the Open

Coach led warmup

Deadlift 4 x 3

12min AMRAP
3,6,9,12,15…etc of
Power cleans 60/40
Box Jump 24/20
Toes to Bar

“Eliminating weakness is as important as getting strong.”
– Ursula

(null)

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Monday 16/02/15 – 12 days to the Open

Coach led warmup

Front Squats 4 x 3
* in between sets perform 5-10 handstand push-ups

10min AMRAP
10 shoulder to overhead 50/35
15 pull-ups
20 sit-ups

Extra: 500m row for time

You will never know your limits until you push yourself to them.

(null)

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Tuesday 10/02/15 – Sally, Cindy and Glutes

Squat Therapy

“Bring Sally Up” with front squats 50/35

Glute Bridges with Barbell 4 x 10
* increase weight each set if needed

Running ‘Cindy’
20mjn AMRAP
400m run
5 pull-ups
10 push-ups
15 squats

You can. End of story.

(null)

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Monday 09/02/15 – JFs Martial Law

Chad McKay warmup part 3

Sumo Deadlifts 5 x 2
* in between sets perform 10 push-ups

JFs Martial Law
For time complete the following
20 burpees
20 deadlifts 80/50
20 double unders
15 deadlifts
15 double unders
10 deadlifts
10 double unders
5 deadlifts
5 double unders
19 burpees

HAPPY BIRTHDAY NINJA!

(null)

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Thursday 05/02/15 – CLEANS

Coach led warmup
2min AMRAP Kettlebell swings

Squat Cleans 10 x 1
(Congo line)

15min AMRAP
50 double unders
5 squat cleans 80/50
5 burpees over bar

2015 Oasis Bakery Wodapalooza Summer Throwdown Champion George Makool

(null)

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Wednesday 04/02/15 – DOUBLE HELEN

Coach led mobility set

DOUBLE HELEN (PYRAMID)
For time:
1200m run
63 kettlebell swings 24/16
36 pullups
800m run
42 kettlebell swings
24 pullups
400m run
21 kettlebell swings
12 pullups

Learning is more than a process – it’s an attitude, a way of life, a way of being.

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