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Workout of the Day

Monday 23rd November - Saturday 28th 

27/11/2015

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Monday:
Strength: OHS build to a heavy 4 (10 mins)

Conditioning: For total time Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 400m/ rest 1 minute Run 400m/ rest 1 minute Run 800m/ rest 2 minutes Run 400m/ rest 1 minute Run 400m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m

Tuesday:
Strength: A1: 3 Bench press A2: 6 Bulgarian split lunge (each) x 5


Conditioning: 10 rounds 3 bar muscleups 10 burpees 20 double unders

Wednesday:
Strength: Hang squat clean 3 EMOM x 4 2 EMOM x 4 1 EMOM x 4

Conditioning: Tabata 8 x 20/10 for total reps Row (cals) Broad jump (metres) V-up with 5kg plate Russian KB swing @ 32/24kg * rest 1 minute between each

Thursday:
Strength: Push press to a heavy 4 (10 mins)

Conditioning: For total remainder reps On a 6 minute clock Run 800m Max clean and jerk @ 60/40 Rest 3 minutes On a 6 minute clock Run 800m Max snatches @ 50/35 Rest 3 minutes On a 6 minute clock Run 800m Max thrusters @ 40/30 * score = accumulate reps

Friday:
Strength: A1: 12 pistol squats A2: 6 ring dip x 5


Conditioning: 4 rounds 5 DB burpee step overs @ 22.5/12.5 10 T2B 20 abmat situp 1 minute plank hold

Saturday:
Partner chipper: As far as possible in 33 minutes - Partition everything as required, both complete runs
200m mb carry 40 OH plate lunge @ 25/15 (l/r = 1) 70 front squat 400m run
200m mb carry 50 HR pushups (feet on plate) 60 Power clean 400m run
200m mb carry 60 pullups 50 OHS 400m run
200m mb carry 70 Box jump overs 40 Power snatch 400m run Max wall balls (if time remaining) until cap expires. Rx = 60/40 Record total reps; MB carry and 400m run = 1 rep. All up 448 before wall balls

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Monday november 16th - saturday 21st

18/11/2015

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Monday:
Strength: 5 front squat + 7 back squat x 4

Conditioning: For total time (including rest)
4 rounds 
15 T2B/ 12 front rack lunge @ 60/40 run 200
Rest 1 minute
Run 800m

Tuesday:
Strength:
Power clean
2 EMOM X 10

Conditioning:
3 x 5 minute AMRAP's/rest 2-3 minutes between
18/16 cal row
15 deadlifts @ 100/70kg
12 burpee over bar
max box overs @ 60/50
* Score = accumulate box over

Wednesday:
Strength:
2 push press + 3 split jerk x 5

Conditioning:
AMRAP in 12 minutes
Max OH squats @ 52.5/35kg
*E3MOM run 400
(0, 3, 6, 9)

Thursday:
Strength:
Skin the cat
2-3 EMOM x 7

Conditioning:
AMRAP in 6
7 strict pullup
9 HR pushup
12 V-up
rest 3 minutes
AMRAP in 6 minutes
7 pullups
9 pushups
12 situps

Friday:
Strength:
Power snatch
2 EMOM x 10

Conditioning:
75 double unders
24 pistols
30 hang power snatch @ 52.5/35kg
24 pistols
75 double unders

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Monday 9th November - Saturday 14th

13/11/2015

 
Monday:
Strength:
OHS 5-5-5-3-3-3


Conditioning:
4 rounds on a 3 minute timer/ resting 3 minutes between
400m run
Max back squats in remainder @ 80/50kg *use racks


Tuesday:
Skill:
Odds 3-5 bar muscleup
Evens 20-30 second hollow hold
x 10 minutes


Conditioning:
AMRAP in 20 minutes
10 push press @ 42.5/30
12 hang power clean @ 42.5/30
15 kte
Run 100m


Wednesday:
Strength:
Deadlift
5-5-5-3-3-3


Conditioning:
Row 3,2 and 1 minute efforts for accumulate metres
Rest as needed between


Tabata x 10 rounds for total reps Double unders

SWOD
Clean jerk 1rm


Conditioning
3 rounds
100m farmers carry @ 32/24
7 STO @ 90/60kg


Thursday:
Strength:
A1: 10 step ups
A2: 5 bench press
x 4 sets


Conditioning:
Accumulate max remainder reps on a running clock
E2MOM run 200m then;
Minutes 0-2 max box jumps
Minutes 2-4 max wall balls
Minutes 4-6 max box jumps
Minutes 6-8 max wall balls
Minutes 8-10 max box jumps
Minutes 10-12 max wall balls


Friday:
Skill:
Odds 10-12 pistols
Evens 8-10 strict K2E/T2B
x 10 minutes


Strength:
A1: 1 TGU
A2: 6 Bent over row
x 4 sets


Conditioning:
30-20-10 Pullups * 30m broad jump between each set

Saturday:
In pairs

Run 1km
then 10 rounds (alternating movements)
7 clean jerk @ 60/40
14 burpees
7 thrusters @ 60/40
14 box jumps
run 200m
then
Run 1km


Monday 2nd NOVEMBER - SATURDAY 7TH

6/11/2015

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Monday:

**Benchmark retest**

Diane
21-15-9
Deadlifts @ 100/70
Handstand Push-ups
Metcon (No Measure)
'Tabata Abs mash-up' 8 x 20/10 for quality KTE Plank hold Rx = unbroken all the way


Tuesday:

Strength:
Hang power clean 7 minutes to build to a heavy single
Then 3 EMOM x 7 @ 80% of single
Conditioning:
For total time (including rest)
25/20/15/10/5
Pullups
HR pushups
Abmat situps
Rest 1 minute
75 KB swings @ 24/16kg


Wednesday
**new benchmark** - no SWOD


Warmup Running gait drills
Skill Goat EMOM x 7
Conditioning:
For total time (including rest)
Run 1.6km
Rest 3 minutes
Run 1.2km
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m


Thursday:

Strength:
Hang power snatch 7 minutes to build to a heavy single
Then 3 EMOM x 7 @ 80% of single
Conditioning:
(Buy in) 25 T2B
Then 3 rounds
10 OHS @ 52.5/35kg
10 bar facing burpee overs
(Cash out) 25 T2B


Friday:

Strength: Thruster 1-1-1-1-1
Front squat 3-3-3-3-3
Conditioning
Tabata mashup 8 x 20/10 alternating
STO @ 52.5/35kg
Box jump

Saturday:

In pairs partition as required
Mins 0-9
run 800
2 x 50 wall ball/25 pullups
max DU in remainder
Mins 10-17
run 600
2 x 40 wall ball/20 alternating lunge @ 60/40
max burpees in remainder
Mins 18-24
run 400
2 x 30 wall ball/15 hspu
max DU in remainder
Mins 25-30
Run 200
2 x 20 wall ball/ 10 clean jerk @ 60/40
max burpees in remainder

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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • ABOUT US
    • Coaches
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    • 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