Wednesday 17/09/14 – “Karen” with Balls

Deadlift 4 x 3

“Karen” with Ball Slams
For time:
150 wall balls
150 ball slams

“I learnt a long time ago that no one owes you a damn thing but you can have whatever you want if you’re willing to work hard for it.” – Branch Warren

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Tuesday 16/09/14 – Pause

Front Squats 4 x 3
*pause 3 sec in hole

3 rounds for time:
400m run
10 pullups
10 burpees

Finish with:
100 band tricep pushdowns

It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them.
They went out and happened to things.
Leonardo Da Vinci

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Saturday 13/09/14 – “Standard”

Warmup: 100 double unders then
3 rounds of
10 push-ups
10 squats
10 sit-ups

“Standard”
For time complete
800m run
40 Kettlebell swings (32/24)
30 squat clean thrusters (60/40)
20 chest to bar pull-ups
10 burpee box jumps (30/24)
100m overhead walking lunges (25/15)

“Don’t let your learning lead to knowledge, let your learning lead to action.” – Jim Rohn

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Thursday 11/09/14 – Heroes

Warmup:
100 double unders
3 rounds
10 box jumps
10 handstand push-ups

For time:
4 rounds of
400m run/ 500m row/ 100 dubs
10 push press (40/30)
10 front squats

Day after day, ordinary people become heroes through extraordinary and selfless actions to help their neighbours. – Sylvia Mathews Burwell

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Wednesday 10/09/14 – Allstar Cleans

Warmup 2km row

10min Emom
Power Clean – Hang Power Clean – Power Clean @ 80%1rm

For time:
20 power cleans 60/40
20 toes to bar
25 kettlebell swings 24/16

Every day is a chance to get better.

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Tuesday 09/09/14 – Squat

Squat therapy

Back Squats 4 x 5

“Helen”
For time
3 rounds
400m run
21 Kettlebell swings (24/16)
12 pull-ups

If you quit once it becomes a habit. Never quit. – Michael Jordan

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Monday 08/09/14 – Dads

Bench Press 5 x 5

7 min AMRAP
2-4-6-8…
Front rack lunges
Lateral burpees over bar

“Nothing I’ve ever done has given me more joys and rewards than being a father to my children.” – Bill Cosby

 

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Saturday 06/09/14 – Teams of 2 kind of day…

In teams of 2 complete the following together
For time:
100 balls slams (9/6)
80 toes to bar
60 hang power cleans (50/35)
40 shoulder to overhead

In teams of 2 complete the following together
15min amrap
20 thrusters (40/30)
40 kettlebell swings (24/16)
60 double unders

“The strength of the team is each individual member. The strength of each member is the team.” – Phil Jackson

mens tee back

 

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Thursday 04/09/14 – Deck of Cards

Warmup:
100 double unders
5 worm walks
20 kettlebell swings
20 hip extensions
20 kettlebell swings
5 worm walks

Strength:
Deadlifts 4 x 3

“Card Game”
Hearts = Burpees
Diamonds = Situps
Clubs = Pushups
Spades = Squats
Jokers = Coach Special

“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” – John Quincy Adams

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Wednesday 03/09/14 – “Triple 3″

“Triple 3″
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

“The more I want to get something done, the less I call it work. – Richard Bach

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