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Workout of the Day

Monday 13th - Saturday 18th FEB

19/2/2017

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Monday
Strength:
OHS
3,3,3,3,3


Back rack reverse lunge
1 @ 40, 1 x 16 @ 50% 1rm back squat


Conditioning:
12/9/6
hang squat clean @ 70/45kg
60 double unders


Tuesday
Strength:
Deadlift for accumulate load (hold weight across at each bracket)
6 EMOM x 4
4 EMOM x 4
2 EMOM x 4


Conditioning:
30/27 cal row
30 alt KB snatch @ 24/16
30 pullups
30 KB swings @ 24/16kg
30 butterfly situps @ 15/10kg
30/27 cal row


Wednesday
Strength:
A1: 16 alternating Pistol squat
A2: 2 Turkish get up (each)
x 4


Conditioning:
21 minute EMOM rotation for total accumulate reps (working 30 seconds at each)
1: AB (cals)
2: box overs @ 60/50cm
3: wall balls @ 9/6kg


SWOD
1 1/4 front squat
2,2,2,2,2


Power snatch
2 EMOM x 5
1 EMOM x 5


AMRAP in 3 minutes
Strict Pullup


Thursday
Strength:
Pause back squats (2 sec pause at bottom)
3,3,3,3,3


Conditioning:
AMRAP in 10 minutes
Run 1km
40 T2B
Max single arm front rack KB lunge @ 24/16kg in remainder


Friday:
Strength:
Bench press
3,3,3,3,3


Strict press
1 @ 50, 2 x 10 @ 70% 1rm


Conditioning:
2 x 3 minute AMRAP
1:
6 clean and jerk @ 60/40kg
6 lateral burpee overs
Rest 90 seconds
2:
3 clean and jerk @ 80/55kg
6 lateral burpee overs


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Monday 6th - Saturday 11th FEB

19/2/2017

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Monday
Strength:
Power clean + hang squat clean
2,2,2,1,1,1


Conditioning:
4 rounds
7 OHS @ 60/40kg
14 burpee box jumps overs @ 60/50
18 pullups


Tuesday:
Strength:
A1: 8,6,4,2 Strict HSPU
A2: 6 Bulgarian split squat (each)
x 4


Conditioning:
Tabatarama
8 x 20/10 for total reps (rest 1 minute between movements)
1: Single arm DB thruster (alternate r/l each set) @ 22.5/15kg
2: T2B
3: Single arm DB snatch (alternate r/l each set) @ 27.5/17.5kg
4: Front rack lunge @ 52.5/35kg


Wednesday
Strength:
Back squat for accumulate load (hold weight across at each bracket)
6 EMOM x 4
4 EMOM x 4
2 EMOM x 4


Conditioning:
3 rounds on a 3 minute clock for accumulate calories
Run 400m
Max AB cals in remainder
Rest 3 minutes


SWOD
Behind neck jerk
2,2,2,1,1,1


Sumo deadlift
3,3,3,3,3


1 RNFT
1 minute atlas/ deadball front rack hold
1 minute double KB rack @ 32/24's
1 minute static Pullup hold


Thursday
Strength:
A1: 5 Clean grip deadlift off plate
A2: 8 DB/ KB floor press
x 4


Conditioning:
AMRAP in 10 minutes
Row 1km
25 clean and jerk @ 60/40kg
Max double unders in remainder


Friday
Strength:
Power snatch + hang squat snatch
2,2,2,1,1,1


Conditioning:
For total time (inc rest)
50 Abmat situps
30 KB swings @ 32/24kg
10 Bar muscle ups
Rest 2 minutes
50 Abmat situps
30 KB SDHP @ 32/24kg
10 Bar muscleups

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Monday 30th JAN - Saturday 4th FEB

19/2/2017

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Monday
Strength:
Front squats
2 EMOM x 10 for total load


Conditioning
4 rounds for total working time each on a 5 minute timer
15/12 cal AB
10 thrusters @ 42.5/30kg
12 pullups


Tuesday
A1: 8,6,6,6 Bent over row
A2: 8,6,6,6 Bench press


Conditioning:
30/20/10
T2B
HR pushups
deadlifts @ 80/55kg


Wednesday
Strength:
Power clean + 2 push jerk
EMOM x 10 for total load


Conditioning:
4 alternating rounds on 2 minute timers (2 each)
A: Row 250m
Max burpee over rower in remainder
Rest 2 minutes
B: Run 200m
Max clean and jerk in remainder @ 60/40kg
Rest 2 minutes


SWOD
Back squat
3,3,3,1,1,1


Thursday
(Aus day 100's)


Friday:
Strength:
A1: 10 BB stepups
A2: 2 TGU (each)
x 4


Conditioning:
For total time
3 rounds
10 alternating front rack lunge @ 52.5/35kg
25 Abmat situp
Rest 2 minutes
3 rounds
10 OHS @ 52.5/35kg
Run 200m

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Monday 23rd - Saturday 28th JAN

19/2/2017

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Monday
January Benchmark Retest - 2016 Open Throwback
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees


'Corerama'
2 rounds
30 second side plank (L/R)
20 woodchops @ 10/5kg
15 v-ups


Tuesday
Strength:
A1: 8,6,4,2 Strict Pullup (supinated)
A2: 8-10 Partner GHR


Conditioning:
Tabata mashup for combined scores
12 x 20/10 (6 each)
A: deadlifts @ 75/50kg
B: 1m broad jump (squat each rep)
Rest 3 minutes
A: pullups
B: butterfly situp with 10kg


Wednesday
'February Benchmark'
Crossfit Total 2
Establish combined 1 rep maxes for
Clean
Bench press
Overhead squat



Thursday
Strength:
A1: 4 Box squat (pause at box)
A2: 16 DB/KB reverse lunge
x 4


Conditioning:
For combined reps
AMRAP in 5 minutes
Row 750/700m
Max squat clean @ 60/40kg in remainder
Rest 5 minutes
AMRAP in 5 minutes
AB 60/50 cals
Max burpee box jumps in remainder


Friday
Strength:
Complex
Push jerk + split jerk
2,2,1,1,1


Conditioning:
21/15/9
HSPU
T2B
Run 400m​


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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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