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Workout of the Day

Monday 17th - Saturday 22nd July

30/7/2017

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MONDAY
*no 6:00 or 9:30 classes*


Strength:
A1: 4 Box squat
A2: 8 db single arm press
x 4


Conditioning:
3 rounds
21 kb swings @ 24/16kg
15 thrusters @ 52.5/35kg
9 bar over burpees


TUESDAY
Strength:
EMOM x 10 for accumulate load
2 power cleans


Conditioning:
4 rounds for accumulate reps on a 3 minute timer/ rest 1:30 between
18/15 cal AB
10 x 10m shuttle run
Max row metres
*scale AB to maintain high output


WEDNESDAY
Strength:
A1: 6 farmers handles deadlift
A2: 12 bb alternating lateral lunge
x 4


Conditioning:
AMRAP in 12 minutes
9 Deadlifts @ 100/70kg
12 T2B
15 box jumps @ 60/40kg




SWOD
Back squat
5,5,3,3,3


2 Hang squat clean + 1 split jerk
EMOM x 8


3 rfq
40m farmers @ 60/40
10 strict press @ 50/30


THURSDAY
Strength:
Strict EMOM for holding reps
Minutes 1 - 5
Pullups
Minutes 6 - 10
Ring dip
*Score = reps maintained for each I.e 6 pullups + 4 dips


Conditioning:
Tabata for accumulate reps
(8 x 20/10, resting 1 minute between each)
Kipping HSPU
Jumping lunge
HR pushup
Ring rows


FRIDAY
Strength:
EMOM x 10 for accumulate load
2 power snatch


Conditioning:


1:
2 rounds
25/22 AB
30 abmat situp
15 alternating KB snatch @ 24/16kg


2:
Tabata (8 x 20/10)
Double unders


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Monday 10th - Saturday 15th July

29/7/2017

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MONDAY
Strength:
Complex
1 squat clean + 2 front squats
2,2,2,1,1,1


Conditioning:
EMOM for total reps x 10 minutes (5 each)
Odds: 30 seconds max cals AB
Evens: 30 seconds max power cleans @ 60/40kg


TUESDAY
Strength:
A1: 5 bench press
A2: 20 Russian twist with plate
x 4


Conditioning:
50 shoulder to overhead 52.5/35kg
30 T2B
50m overhead lunge @ 20/15kg
*Every break = 100m penalty (I.e dropping bar in sto, coming off the bar in T2B or dropping plate in lunge)




WEDNESDAY
Skill:
'Goat'
EMOM x 7


Conditioning
E2MOM x 24 minutes (3 rounds)
1: 60m sled push @ 80/60kg
2: 75 double unders
3: 24/21 cal row
3: 10 burpee box jump @ 60/50kg


SWOD
Snatch + hang snatch
x 6


Split jerk
1 EMOM x 8 (building)


2 RFQ
20 db stepups
20 good mornings
100m waiters walk r/l


THURSDAY
Strength:
A1: 20m farmers walk
A2: 2 Turkish getup (r/l)
x 4


Conditioning:
'BOB individual Event 5'
21/15/9
CTB
Ring dip
KB OHS @ 32/24kg


FRIDAY
Strength:
EMOM x 10 for accumulate load
2 thrusters (from rack)


Conditioning:
2 total Tabata rounds for max reps
4 rounds of 10m Shuttle
Rest 1 minute
4 rounds of Thrusters @ 42.5/30kg
Rest 1 minute


BATTLE OF THE BRAWN 8 WEEKEND!!








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Monday 3rd - Saturday 8th JULY

9/7/2017

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MONDAY
Strength:
**Benchmark Retest**
1rm Deadlift


Conditioning:
9/15/21/15/9
KB swing @ 24/16kg
Box overs @ 60/50cm


TUESDAY
Strength:
Complex
1 push press + 1 push jerk + 1 split jerk
2,2,2,1,1,1


Conditioning:
AMRAP in 14 minutes
15 pullups
12 bar over burpees
9 clean and jerk @ 60/40kg


WEDNESDAY
Strength:
Back squat
6,6,4,4,2,2


Coreama:
2 minute plank hold (buy in)
2 rounds
10 T2B
30 abmat situp
2 minute plank hold (cash out)


Conditioning
**July Benchmark**
Tabata (8 x 20/10)
AB cals


THURSDAY
Strength:
Touch and go power clean
5,5,3,3,3


Conditioning:
For total time
2 rounds
12 HSPU
12 power snatch @ 52.5kg
Immediately into;
2 rounds
15 ring dip
15 SDHP @ 52.5kg


FRIDAY
Strength:
A1: 12 back rack reverse lunge
A2: 5 strict pullup
x 4


Conditioning:
EMOM x 15
1: 15/12 AB cals
2: 15 wall balls
3: 50 double unders
Score = maintained reps of each I.e 12, 10 and 40


SATURDAY
In pairs for time:

40/30 CALS ASSAULT BIKE
40 Wall balls over bar
40 Front Squats (60/40)
40 Synchro Bar facing burpees
40 ALT KB Snatches (24/16)

30/25 CALS ASSAULT BIKE
30 Wall balls over bar
30 Front Squats (60/40)
30 Synchro Bar facing burpees
30 ALT KB Snatches (24/16)

20/15 CALS ASSAULT BIKE
20 Wall balls over bar
20 Front Squats (60/40)
20 Synchro Bar facing burpees
20 ALT KB Snatches (24/16











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Monday 19 - Saturday 24 June

8/7/2017

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MONDAY
Strength:
Back squat
For accumulate holding weight
5 EMOM x 5
3 EMOM x 5
Keeping load the same across the 5's then again for the 3's I.e 80 and 100 = 180kg


Conditioning:
100 double unders
30 squat cleans @ 52.5/35kg
Run 800m


TUESDAY
Strength:
Deadlift
5 x 5 @ 80% 1rm across


Conditioning:
2 rounds for total time on an 8 minute clock
Row 750m
20 KB swings @ 32/24kg
20 high box jumps @ 75/60cm


WEDNESDAY
Strength:
Push jerk (from floor)
For accumulate holding weight
3 EMOM x 5
2 EMOM x 5
Keeping load the same across the 3's then again for the 2's I.e 50 and 60 = 110kg


Conditioning:
30 T2B
30 HSPU
60 abmat situp
60 HR pushups
15 T2B
15 HSPU
30 abmat situp
30 HR pushups


'SWOD'
Bench press
5,5,3,3,1,1,1


Hang power clean
3 EMOM x 10 for accumulate load


2 rounds for weight
100m waiters walk r/l
1 minute deadball / atlas low rack hold


THURSDAY
Strength:
A1: 8 single leg KB step up
A2: 8 lying bench pulls
x 4


Conditioning:
3 rounds accumulate reps on a 3 minute timer/ rest 1:30
12 strict pullups
200m mb carry
Max cals AB in remainder


FRIDAY
Strength:
OHS (from floor)
For accumulate holding weight
3 EMOM x 5
2 EMOM x 5
Keeping load the same across the 3's then again for the 2's I.e 40 and 50 = 90kg


Conditioning:
EMOM x 16
Odds: 12 power snatch
Evens: 12 burpees
@ 35/25kg
Score = maintained reps of each I.e 8 and 10.
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Monday 19th - Saturday 24th June

7/7/2017

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MONDAY

Strength:
3 position power clean (floor, hang, high hang) + split jerk
x 6


Conditioning:
1:
30/25 cal AB
21 clean and jerks @ 60/40kg


Rest


2:
Tabata mash-up
8 x 20/10
bent over row @ 60/40kg
HR pushups


TUESDAY
Strength:
Deadlift
5 x 3 @ 85% 1rm across


Conditioning:
4 rounds each for time and total time every 5 minutes
24/21 cal row
10 burpee over row
30 double unders




WEDNESDAY
Strength:
Front squat
6,6,4,4,2,2


Conditioning:
3 rounds
20 Hang KB snatch
30 KB front rack lunge steps
Run 400m
Rx = 24/16kg with single bell, switch arms as desired


'SWOD'
Full clean and jerk
1rm


High hang snatch
2,2,2,2


10-1
DB bench press @ 22.5/15kg
Strict pullup


THURSDAY
Strength/ skill
EMOM x 7
Bar muscleup


Conditioning:
Grunt work; E2MOM x 24 minutes (3 rounds)
200m Sandbag carry (front rack/ back rack)
12 Supinated pullups
100m Farmers carry 32/24kg
40m Sled push @ 100/70kg


FRIDAY
Strength:
Power snatch + hang squat snatch + 2 OHS
x 6


Conditioning:
EMOM x 16
Odds: 10 T2B
Evens: 10 shoulder to overhead
Rx = 60/40kg
Score = maintained reps of each I.e 8 and 7.




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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • ABOUT US
    • Coaches
  • Get started
    • Timetable & Personal Training
    • Memberships
    • What is CrossFit
  • Contact Us
  • FREE 3 day pass
  • SWEAT
  • News
    • VOLUNTEER
    • My Kitchen RX'd
    • Member of the Month
    • Movement of the Week
    • Brawn Merch