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Workout of the Day

Monday 22nd - Saturday 27th JAN

29/1/2018

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MONDAY
Strength:
Deadlift
2 x 2 @ 95%
*use doubles and singles to build up


Conditioning:
For total time (including rest)
100 KB swings
Rest 3 minutes
75 Single arm KB thrusters
Rest 2 minutes
50 KB goblet lunges
Rest 1 minute
25 alternating KB snatch
Rx = 24/16kg


TUESDAY
Strength:
EMOM x 6
3 hang power clean + 1 push jerk
EMOM x 6
1 power clean + push jerk


Conditioning:
30/20/10
Bar over burpees
Power cleans
Shoulder to overhead
Rx = 52.5/35kg


WEDNESDAY
Strength:
Back squat
2 x 2 @ 95%
*use doubles and singles to build up


Conditioning:
125 double unders
75/60 cal AB
125 double unders


‘SWOD’
Cluster
1rm


A1: 8 Bench press
A2: 8 bent over KB row
x 3


B1: 3 way shoulder raise x 5
B2: 15 good mornings
x 3


THURSDAY
Strength:
A1: 1-3 rope climbs
A2: 8 KB Z-press
x 4


Conditioning:
2 rounds
50 wall balls
50 T2B/ pullups *alternating between sets




FRIDAY
*Australia Day*
80 DU's each- Partner Front Rack hold
70/60 CALS ASSAULT BIKE- Partner Plank
60 Front Squats - Bottom of push up
50 Hang Power Cleans - Active Shoulder hang
40 Power Snatches - Hollow hold
50 STO - Active Shoulder hang
60 Front Rack Lunges- Bottom of push up
70/60 CAL ROW- Partner Plank
80 DU's each- Partner Rack Front hold
50/35kg
*Partner must be in hold position before other partner starts reps. Partition and swap as desired.


SATURDAY
4 x AMRAP working in pairs/ swapping work each full round.
Minutes 0-10:00
Run 1.2km
Max in remainder
5 deadlifts @ 100/70kg
5 box jumps @ 60/50cm


*rest 2 minutes


Minutes 12-20:00
Run 800m
Max in remainder
4 power cleans
4 thrusters @ 52.5/35kg


*rest 2 minutes


Minutes 22-28:00
Run 400m
3 bar muscleup/ctb/pullups
3 bar touching burpees


*rest 2 minutes


Minutes 30-34:00
Run 200m
2 OHS @ 52.5/35kg
2 burpee box jumps
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Monday 15th - Saturday 20th JAN

29/1/2018

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MONDAY
Strength:
Max UB strict HSPU
1 minute rest
Max UB strict pullup
1 minute rest
x 4
*if less than 5 per rd scale down


Conditioning:
For total time (including rest)
21/15/9
Push press @ 42.5/30kg
T2B
Rest 3 minutes
Hang power clean @ 42.5/30kg
Pushup


TUESDAY
Strength:
Deadlift
3 x 3 @ 90%


Conditioning:
3 rounds on a running timer for accumulate reps/ Rest 2 minutes between
1 minute max cals row
1 minute alternating DB snatch @ 22.5/15kg
1 minute box overs @ 60/50cm


WEDNESDAY:
Strength:
10 minutes to work to a quality single
1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk
*focus on tech, nothing over 85% 1rm


Conditioning:
For combined total on a 12 minute clock
AMRAP in 6 minutes
AB Cals
Max load in 6 minutes
Clean and jerk
*score = total cals + heaviest weight in Kg


‘SWOD’
OHS
Build to a heavy 3


Strict press
Build to a heavy 5


9/6/3
Power clean
Front squat
Push jerk
Rx = BW


THURSDAY
Strength:
Back squat
3 x 3 @ 90%


Conditioning:
AMRAP in 12 minutes
Run 400m (buy in)
Max in remainder
7 thrusters @ 42.5/30kg
14 double unders
100m run
*100m = 1 rep


FRIDAY
Strength:
EMOM x 6
3 hang power snatch
EMOM x 6
1 power snatch


Conditioning:
3 rounds
6 bar muscleups
18 KB swings @ 24/16kg
30 KB front rack lunge








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Monday 8th - Saturday 13th JAN

29/1/2018

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MONDAY
Strength:
Deadlift
4 x 4 @ 87%


Conditioning:
2 rounds for combined reps each on a 4 minute timer
50/40 cal row
Max power cleans @ 80/55kg in remainder


Rest 4 minutes


50/40 cal row
Max CTB pullups in remainder




TUESDAY
Strength:
A1: 6 BB stepups each leg
A2: Complex 15-20 second Hollow + 8-10 strict knee/leg raise
x 4


Conditioning:
AMRAP in 15 minutes
Run 1km (buy in)
10 burpees
20 abmat situp


WEDNESDAY
Strength:
Complex
Every 90 seconds for 12 minutes (8 sets)
1 push press + 1 push jerk + 1 split jerk


‘Death by double thrust’
EMOM until failure
10 double unders
+ 1 thruster @ 42.5/30kg
*adding 1 thruster every round




THURSDAY
Strength:
A1: 8 RDL off plate
A2: 6-8 rope pullups *scale to jump eccentric losers
x 4


Conditioning:
For accumulate reps
6 minutes AB cals
1 minute hang power snatch
1 minute hang power clean
1 minute power snatch
1 minute power clean
1 minute SDHP
Rx = 52.5/35kg


FRIDAY
Strength:
Back squat
4 x 4 @ 87%


Conditioning:
2 rounds
50 wall balls
25 T2B
10 OHS @ 60/40kg
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Monday 1st - Saturday 6th JAN

29/1/2018

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MONDAY
Closed


TUESDAY
Strength:
Deadlift
5 x 5 @ 80% *holding weight across


Conditioning:
E2MOM x 14 (7 rounds)
12 pullups
10 burpee bar touches
8 power cleans @ 60/40kg
*scale as needed, score = maintenaned reps across


WEDNESDAY
SKILL:
Goat
EMOM x 7


JANUARY BENCHMARK
‘Crossfit Open WOD 17.5’
10 rounds
9 thrusters
35 double unders


THURSDAY
Strength:
A1: 5 bench press
A2: 5 supinated pullup
x 4


Conditioning:
Row 40/35 cals
AB 50/40 cals
60 pushups
Row 40/35 cals
AB 50/40 cals
60 Abmat situps


FRIDAY
Strength:
Back squat
5 x 5 @ 80% *holding weight across


Conditioning:
5 rounds each for time and total time on a 3 minute timer
6 squats cleans @ 70/45kg
6 STO
Run 200m
*scale load as needed




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2017-2018

29/1/2018

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Monday 18th - Saturday 23rd DEC

29/1/2018

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MONDAY
Strength:
EMOM for accumulate holding weight across
Mins 1-4: 5 front squat
Mins 5-8: 3 front squat
Mins: 9-12: 1 front squat


Conditioning:
3 rounds
Run 400m
20 pullups
10 squat cleans @ 70/45kg


TUESDAY
Strength:
A1: 6 Deadlift from deficit
A2: 12 weighted butterfly situp
x 4


Conditioning:
25 KB swings @ 24/16kg
25 box jump overs @ 60/50cm
25 Alternating KB Snatch
25 box jump overs
25 KB alternating Clean and jerk
25 box jump overs
25 KB swings


WEDNESDAY
Strength:
Clean and jerk
1rm


Conditioning:
Max AB Cals in 1minute


REST


AMRAP in 5 minutes
20 double unders
5 burpees


‘SWOD’
Hang snatch
1rm


A1: Push press
4,4,4,4
A2: Supinated pullup
4,4,4,4


Tabata mash up (20/10 x 8)
Strict press
Bent over row


THURSDAY
Strength:
A1: 1-3 rope climbs
A2: 16 BB woodchop
x 4


Conditioning:
AMRAP in 14 minutes
1km row (buy in)
+ 3 T2B
+ 3 deadlift @ 100/70kg
I.e 6 and 6, 9 and 9...


FRIDAY
Strength:
EMOM for accumulate holding weight across
Mins 1-4: 5 OH squat
Mins 5-8: 3 OH squat
Mins: 9-12: 1 OH squat


Conditioning:
3 rounds each on a 4 minute timer for accumulate reps/ resting 2 between
20/15 cal AB
Run 200m
Max back squats (off floor) @ 60/40kg in remainder


Saturday
12 days of Christmas 🎅🏽 WOD


In PAIRS for time:
1 CLUSTER, 60/40
2 00M RUN
3 Bar Muscle Ups/Chest to Bar Pullups/Pullups/Ring Rows
4 Power Cleans, 60/40
50 DU’s as a pair
6 Box Jumps
7 Burpees
8 Front Squats 60/40
9 Wall Balls
10 KB Swings 32/24
11 CALS AB
12 Front Rack Lunges, 60/40


*Performed like the song, 1 Cluster THEN 200m run, 1 Cluster THEN 3 Bar Muscle Ups, 200m RUN, 1 Cluster etc.

**Each partner to complete number of reps themselves. ie. both need to complete 6 box jumps each. They can be completed by breaking them up.





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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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