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Workout of the Day

Monday 24th - Saturday 29th April

29/4/2017

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MONDAY
Strength:
Pause overhead squat
3,3,3,3,3 *with 2 second pause at bottom


Conditioning:
3 rounds
6 Front squat @ 60/40kg
8 T2B
2 rounds
6 Front squat @ 75/50kg
8 T2B
1 round
6 Front squat @ 90/60kg
8 T2B


TUESDAY
'ANZAC Hero WOD'


**HOPPY**


WEDNESDAY
Strength:
A1: 100m UB farmers walk
A2: 12 alternate back rack reverse lunge
x 4


Conditioning:
'Mini Tri'
1km row
4km (2.5 mile) bike
1km run


SWOD
Power clean
5,3,3,1,1,1


Halting power snatch
5 x 3 (tech)


3 RFQ
10 Good morning
10 Single arm DB row
10 floor wipers


THURSDAY
Strength:
EMOM x 10 for accumulate load
Push press + Push jerk + split jerk (no racks)


Conditioning:
Every 2:30 minutes on a continuous 12:30 minute clock (5 rounds) for accumulate reps
Run 200m
5 ring muscleups
Max Wall balls in remainder
*Scale to 7 Ring row + 7 ring dip


FRIDAY
Strength:
A1: 6 BB Split Squat (each)
A2: 8 pendlay row
x 4


Conditioning:
For combined remainder reps
1: AMRAP in 5 minutes
100 double unders
15 deadlifts @ 120/80kg
Max high box jumps @ 75/60cm


Rest 2:30


2: AMRAP in 5 minutes
100 double unders
30 KB swings @ 32/24kg
Max burpee box jumps @ 60/50cm


SATURDAY
400m RUN
10-1
Thrusters (50/35)
CTB Pull-ups
400m sandbag carry
10-1
Hang power cleans (50/35)
Burpees over bar
400m farmers carry (32/24)
10-1
Front squats
HSPU
400m RUN
**P1 completes 10 thrusters, 10 CTB, P2 completes 9 thrusters 9 CTB, P1 8,8 and so on. Complete runs together
*30min time cap
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Monday 17th - Saturday 22nd April

29/4/2017

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MONDAY (Easter Monday holiday)
Strength:
Power clean and jerk
2 EMOM x 5, 1 EMOM x 5


Conditioning:
100 double unders
15 clean and jerks
Run 800m


75 double unders
12 clean and jerks
Run 600m


50 double unders
9 clean and jerks
Run 400m


25 double unders
6 clean and jerks
Run 200m


Rx = 52.5/35kg




TUESDAY
Strength:
Pause front squat
3,3,3,3,3 *with 2 second pause at bottom


Conditioning:
3 rounds for accumulate calories each on a 2:30 timer/ 2:30 rest between
Alternating 10 T2B + Pullups
*1 T2B + 1 pullup = 1 (sub = kte + jump pullup)
10 front rack lunges @ 60/40kg
Max AB cals in remainder


WEDNESDAY
Conditioning:
Each for time and total time
Every 7 minutes for 35 minutes (5 rounds)
Run 1km
*If 5km > 25:00 Run 800m


100 Abmat situps


SWOD
Deadlift
5,5,3,3,1,1,1


Hang power clean (reset each)
3,3,2,2,2


3 RFQ
10 strict ring dip
10 bent over row
10 strict leg raises


THURSDAY
Strength:
Power snatch
2 EMOM x 5, 1 EMOM x 5


Conditioning:
AMRAP in 15 minutes
20 wall balls
15 KB swings @ 24/16kg
10 box overs @ 75/60cm


FRIDAY
Strength:
A1: 12 alternating Pistol squat
A2: 4 sumo deadlift
x 4


Conditioning:
E2MOM for 24 minutes (4 rounds)
0-2: 40m sled push @ 90/60kg + 5 burpees
2-4: 10 x 10m shuttle + 5 burpees
4-6: 15/12 cal row + 5 burpees
*Scale down to maintain reps
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Monday 10th - Saturday 15th April

17/4/2017

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MONDAY
Strength:
Pause back squat
3,3,3,3,3 (with 2 second pause at bottom)


Conditioning:
3 rounds
Run 400m
25 front squat @ 42.5/30kg
50 double unders


TUESDAY
Strength:
A1: 5 Strict HSPU
A2: 5 Pendlay Row
x 4


Conditioning:
5 rounds each for time and total time on a 3 minute timer
'DT'
12 deadlifts
9 hang power clean
6 push jerk
Rx = 70/50kg




WEDNESDAY
Corerama:
For total time
1 minute hollow hold
30 Abmat situp
90 second rope hold
30 Abmat situp
2 minute plank
30 Abmat situp


Conditioning:
For total time
Run 1600m
Rest 3 minutes
Run 1200
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m


SWOD
Hang power snatch
1 rm


OHS
3,3,3,3,3


3 Rounds
40m heavy sled push
12 DB walking lunge
45 sec atlas/ deadball hold


THURSDAY
Strength:
EMOM x 5
Bar muscleup


A1: 10 Ring pushup
A2: 5 supinated pullup
x 4


Conditioning:
4 rounds for accumulate reps on a 3 minute timer/ rest 90 seconds between
Row 350m
12 T2B
Max Burpees in remainder


Easter Weekend!


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Monday 3rd - Saturday 8th April

17/4/2017

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MONDAY
Strength:
For accumulate load
3 Deadlift EMOM x 10


Conditioning:
4 rounds each for time and total time on a 5 minute clock
'Helen'
400m run
21 KB swings @ 24/16kg
12 pullups


TUESDAY
Strength:
Power clean + push jerk + split jerk
2,2,2,1,1,1


Conditioning:
5 rounds for time
10 Push jerk @ 60/40kg
14 box overs @ 60/50cm
18 abmat situps


WEDNESDAY
Conditioning:
E3MOM for 36 minutes (3 rounds)
Minutes 0 - 3:00; Run 400m
Minutes 3-6:00; 100 double unders
Minutes 6-9:00; Row 500/475m
Minutes 9-12:00; 25 burpees
*Aim is to complete work < 2:00 throughout, scale as needed.


SWOD
Bench press
Build up to a heavy triple
Then 2 x 10 @ 70% of triple


Strict pullup
Build up to a heavy double
Then 2 x max effort @ BW or equivalent scale


3 RFQ
8 Standing strict DB press
8 Bent over BB row
200m fathers walk


THURSDAY
Strength:
For accumulate load
3 Front squat EMOM x 10


Conditioning:
AMRAP in 12 minutes
15 wall balls @ 9/6kg
10 T2B
5 squat cleans @ 70/45kg


FRIDAY
Strength:
A1: 12 Alternating DB/KB step up
A2: 16 Alternating bb woodchop rotation
x 4


Conditioning:
3 rounds for accumulate calories on a 3 minute timer/ rest 90 seconds between
15 HSPU
10 x 10m shuttle
MAX cals AB in remainder

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Monday 27th March - Saturday 1st April

17/4/2017

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MONDAY
March Benchmark retest
'Fight Gone Bad'
3 rounds for total reps 1 minute at each
Wall balls @ 9/6kg
Sumo deadlift high-pull @ 35/25kg
Box Jump
Push-press @ 35/25kg
Row (cals)
Rest


3 rounds for quality
20-30 second hollow hold
15-20 ambit situp
45-60 second plank
30 seconds rest


TUESDAY
Strength:
For total combined load of best lift
EMOM x 7
1 Power clean
EMOM x 7
3 Hang squat clean


Conditioning:
5 rounds
8 deadlifts @ 120/80kg
16 OH alternating plate lunge @ 25/15kg


WEDNESDAY
Goat
EMOM x 7


April Benchmark
5km run


THURSDAY
Strength:
For total combined load of best lift
EMOM x 7
1 Push jerk
EMOM x 7
3 OHS


Conditioning:
AMRAP in 12 minutes
30 double unders
10 T2B
5 power snatch @ 60/40kg


FRIDAY
Strength:
A1: 12 alternating front rack lunge
A2: 10 split DB/KB row (each)
x 4


Conditioning:
4 rounds each for time and total time every 5 minutes
15 pullups
400m run
15 burpees


Back to good ol partner Saturdayyy!


In pairs (partition as required)


Run 400m
25 clean jerk @ 60/40kg
50 wall balls
75 deadlifts @ 60/40kg
Run 1km
25 power snatch @ 60/40kg
50 T2B
75 front squat @ 60/40
Run 400m
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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • ABOUT US
    • Coaches
    • Timetable & Personal Training
    • Fees
  • Get started
    • What is CrossFit
  • Contact Us
  • BRAWN SWEAT
  • News
    • VOLUNTEER
    • My Kitchen RX'd
    • Member of the Month
    • Movement of the Week
    • Brawn Merch