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Workout of the Day

Monday 4th - Saturday 9th SEP

25/9/2017

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MONDAY

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


Conditioning:
3 x 3 minute AMRAP's for accumulate reps/ rest 90 seconds between
1:
5 OHS
20 double unders
2:
5 thrusters
20 double unders
3:
5 clean and jerk
20 double unders
Rx = 52.5/35kg


TUESDAY
Strength:
Snatch
2 EMOM x 10 for accumulate total load


Conditioning:
1km row
50 Single arm KB snatch @ 24/16kg
50 pullups


WEDNESDAY
Coreditioning:
2 rounds
20 Leg lifts over DB
20 side plank DB bridge (10/10)
20 second Hollow hold
20 abmat situp
1 minute Plank


Conditioning:
E2MOM x 18 minutes (3 rounds)
24/18 cal AB
60m Farmers carry (4 x 15m drop n pick up) @ 60/40kg
60m Sled push @ 100/70kg
*Scale load as needed


SWOD
'Linda'
3 bars of death
10-1
Deadlift @ 1.5 bw
Bench press @ bw
Squat clean @ 3/4 bw


THURSDAY
Strength:
Squat clean
2 EMOM x 10 for accumulate load


Conditioning:
3 rounds
Run 400m
20 single arm Kb squat clean @ 24/16kg
15 box jumps


FRIDAY
Strength:
Push jerk
3,3,3,3,3


Conditioning:
3 x 3 minute AMRAP for accumulate reps/ rest 90 seconds between
15 T2B
12 Hang power clean @ 60/40kg
Max bar over burpees in remainder








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Monday 28th - Saturday 2nd Sep

16/9/2017

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MONDAY
**Benchmark retest**
'The Don'
66 Deadlifts @ 50/35
66 Box jump @ 60/50
66 Kettlebell swings @ 24/16
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters @ 25/15
66 Wall ball shots
66 Burpees
66 Double-unders


TUESDAY
Strength:
Box squat
8,8,6,6,4,4


Conditioning:
4 rounds for accumulate time on a 5 minute timer
Run 600m


WEDNESDAY
** New Benchmark **
1rm clean and jerk


Conditioning:
10-1
Strict pullups
HR Pushup
Power clean @ 60/40kg


THURSDAY
Strength:
OHS
8,8,6,6,4,4


Conditioning:
3 rounds each on a 3 minute timer/ rest 90 between
18/14 cal AB
20 OH KB walking lunge @ 24/16kg (10/10)
Max Air squats in remainder


FRIDAY
Strength:
A1: 5 Clean grip deadlift off plate
A2: 10 KB/ DB bench press
x 4


Conditioning:
4 rounds for accumulate reps on a 2 minute timer/ resting 1 minute between
'DT'
12 deadlifts
9 hang power clean
6 push jerk
Max bar over burpees in remainder


SATURDAY
In pairs
Run 400m
50 1 for 1 squat clean @ 60/40kg
Run 400m
50 1 for 1 T2B (both partners hang from rig when rep is performed)
Run 400m
50 1 for 1 box jumps
Run 400m
50 1 for 1 pullups (both partners hang from rig when rep is performed)
Run 400m
50 1 for 1 wall balls
Run 400m
50 1 for 1 squat clean @ 60/40kg










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Monday 21st - Saturday 26th August

16/9/2017

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MONDAY
Strength:
Front squat
Heavy 3 (10 minutes)
Then AMRAP @ 60%


Conditioning:
50 wall balls
50 STO @ 42.5/30kg
50 OHS @ 42.5/30kg
50 wall balls


TUESDAY:
Strength:
A1: 5 Sumo deadlifts
A2: 5 box jumps
x 4


Conditioning:
2 rounds for accumulate reps on 6 minute timer/ rest 3 minutes between
1km run
Max double unders in remainder
*scale run to 8 if >5:00


WEDNESDAY
Hero WOD Wednesday
'The Seven'
7 rounds
7 HSPU
7 Thruster @ 60/40kg

7 KTE
7 Deadlifts @ 110/
7 Burpees
7 KB Swings @ 32/24kg
7 Pullups



SWOD
Power clean and push jerk
1rm


A1: Weighted pullup
3,3,3,3
A2: DB strict press
5,5,5,5


AMRAP in 3 minutes
Clean and jerk @ 80/55kg


THURSDAY
Strength:
Bench press
Heavy 3 (10 minutes)
Then AMRAP @ 60%


Conditioning:
1km row
100 pushups
100 situps
1km row


FRIDAY
Strength:
Squat clean and jerk
2,2,2,2,2


Conditioning:
2 rounds for accumulate reps on a 5 minute timer/ rest 5 between
32/24 cal AB
Run 400m
Max back squat @ 80/55kg in remainder


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Monday 14th - Saturday 19th August

11/9/2017

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MONDAY
Strength:
Back squat
Heavy 3 (10 minutes)
Then AMRAP @ 60%


Conditioning:
2 rounds
25 T2B
50 walking lunges with single arm kb rack @ 24/16kg


TUESDAY
A1: 20m farmers carry
A2: 5 strict press
x 4


AMRAP in 12 minutes
Row 1.5km (buy in)
20 abmat situp
30 double unders
20 kb swings @ 24/16kg


WEDNESDAY
Goat'
EMOM x 7


Hero WOD Wednesday
'Abbate'
For Time
1.6km Run
21 Clean-and-Jerk @ 70/47.5kg
800 Meter Run
21 Clean-and-Jerk @ 70/47.5kg
1.6km Run


SWOD
Hang squat clean
*hold load across each rep
3 EMOM x 4
2 EMOM x 4
1 EMOM x 4


Clean pull
3,3,3,3,3


3 rounds for weight/ qlty
Heavy sled push
10 bent over row
50 waiter walk r/l




THURSDAY
Strength:
A1: 1-3 Rope climb *scale as needed Rx+ legless
A2: 5 bench press
x 4


Conditioning:
1: AMRAP
Max unbroken pullups
Rest
Max pushups 1 minute


Then
2: AMRAP in 3 minutes
5 pullups
5 burpees


FRIDAY
Strength:
OHS
Heavy 3 (10 minutes)
Then AMRAP @ 60%


Conditioning:
4 rounds
15 box jumps @ 60/50cm
12 front squat @ 52.5/35kg
9 power snatch @ 52.5/35kg


SATURDAY
IN PAIRS:


1) AMRAP in 9 mins
Buy in - 100/80 CALS AB
MAX Wall balls in remainder


2) AMRAP in 9 mins
Buy in 1km RUN
MAX Burpees together in remainder


3) AMRAP in 9 mins
Buy in - ROW 1.2km
MAX Sandbag lunges in remainder
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Monday 7th - Saturday 12th August

11/9/2017

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MONDAY
Strength:
A1: 10 BB step ups
A2: 5 ring dips
x 4


Conditioning:
Row 1km
100 wall balls
Run 1km


TUESDAY
Strength
Deadlift
3rm (10 minutes)
Then max unbroken @ 60%


Conditioning:
3 rounds for accumulate reps on a 3 minute timer/ rest 90 between
15 pullups (rx+ CTB)
50 double unders
Max power snatch @ 60/40kg



WEDNESDAY
'Goat'
EMOM x 7


Hero WOD Wednesday
'Kalsu'
100 thrusters @ 60/40kg
*EMOM 5 burpees
Scale like weight as needed


SWOD
Back squat
6,6,4,4,2,2


5 rounds for time
30m suitcase walk (15m l/ 15m r) @ 50/30
7 front squat @ 90/60kg *from racks


THURSDAY
Strength:
Hang power clean
3rm (10 minutes)
Then max unbroken @ 60%


Conditioning:
4 rounds for total time (including rest)
10 T2B
15 box jump overs @ 60/50cm
20 deadlifts @ 50/35kg
Run 200m
Rest 1 minute


FRIDAY
Strength:
A1: 5 DB single arm strict press
A2: 10 BB lateral lunge
x 4


Conditioning:
2 rounds
50 HR pushups
25 OHS @ 35/25kg
50 abmat situp
25/20 cal AB


SATURDAY
In teams of 3:
100 CAL ROW
100 Wall Balls
80 CALS AB
80 Front Squats (60/40)
60 CAL ROW
60 Box Jumps
40 CALS AB
40 STO (60/40)
20 CALS ROW
20 Burpees Over Bar (pairs)




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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • Get started
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  • BATTLE OF THE BRAWN