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Workout of the Day

Monday 21st - Saturday 26th November

29/11/2016

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Monday
Strength:
A1: 10 alternating back rack lunge
A2: 5 Box jumps for height
x 4


Conditioning:
4 rounds for accumulate reps on a 3 minute timer/ resting 3 between each
Run 400m
Max back squats @ 60% of 1rm in remainder


Tuesday
Strength:
Push jerk
3,3,3,3,3


Conditioning:
5 rounds
7 HSPU
10 T2B
7 hang power cleans @ 60/40kg


Wednesday
Skill:
'Goat' EMOM x 7


Conditioning:
E2MOM for 32 minutes (4 rounds)
0-2: 5 box squats @ 85% (back squat)
2-4: 25/21 cal AD
4-6: 75 double unders
6-8: 200m recovery run


'SWOD'
Oly tech work


Snatch
Heavy single


Clean jerk
Heavy single


Thursday:
Strength:
A1: 5 strict pullups
A2: 10 Partner GHR
x 4


Thursday
Conditioning:
4 rounds for accumulate reps on a 3 minute timer/ resting 3 between each
Row 500m
Max deadlifts @ 60% of 1rm in remainder


Friday
Strength:
OHS
3,3,3,3,3


Conditioning:
3 rounds
30 wall balls @ 9/6kg
20 KB swings @ 24/16kg
10 hang squat snatch @ 35/25kg




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Monday 14th - Saturday 19th November

20/11/2016

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Monday
Strength:
Back squats
1 x 3 @ 70, 1 x 3 @ 80, 3 x 3 @ 85-90%


Conditioning:
21/15/9
T2B
Thrusters @ 52.5/35kg
Run 200m


Tuesday
Strength:
A1: bench press
A2: bent over row
10,8,6,6,6


Conditioning:
3 x 4 minute AMRAP's/ rest 2 minutes between
Row 500m (buy in)
7 Power cleans @ 60/40kg
7 HR pushups


Wednesday
Skill:
Goat
EMOM x 7


Conditioning:
Every 1:30 for 24 minutes (4 rounds)
0-1:30; 40m sled crawl @ 60/50kg
1:30-3:00; 3 rope climbs
3:00-4:30; 60 double unders
4:30-6:00; 10 DB stepovers @ 17.5/12.5kg


SWOD
3 position clean (high, hang, floor)
x 5


Split jerk double
(8 minutes)


3 rounds x 1 minute rounds for accumulate reps
Strict press @ 50/30kg
Rest
Supinated strict pullup
Rest


Thursday
Strength:
Deadlift
1 x 3 @ 70, 1 x 3 @ 80, 3 x 3 @ 85-90%


Conditioning:
AMRAP in 12 minutes
5 power snatch @ 60/40kg
10 pullups
15 box jumps @ 60/50cm


Friday:
Strength:
EMOM x 10 for accumulate weight
3 Front squat


Conditioning:
50 OH walking lunge steps @ 20/15kg plate
50 abmat situps
50 OHS @ 20/15kg
50 abmat situps


Saturday
In pairs:
100m run
25 burpees over bar
200m run
50 clean & jerks 60/40
400m run
100 KB swings (24/16kg)
800m run
100 wall balls
400m run
50 deadlifts 100/70
200m run
25 burpees over bar
100m run




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Monday 7th - Saturday 12th November

20/11/2016

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Monday
Strength:
Back squat
1 x 5 @ 65, 1 x 5 @ 75, 3 x 5 @ 80-85%
*rest 2 minutes between sets


Conditioning:
Tabata mashup for total reps
8 x 20/10 (16 total) alternating
Front rack lunge
Power cleans
Rx = 42.5/30kg


Tuesday
Strength:
A1: Strict pullups
A2: Strict hand release pushups
*scale up with bands and or weight
7-5-3-3-3


Conditioning:
2 rounds
9 Bar muscleup
30 DU
15 HSPU
30 DU
21 T2B
30 DU


Wednesday:
Strength:
EMOM x 10
Complex
1 cluster + 1 hang squat clean + 1 push jerk


Conditioning:
10-1 Box jumps @ 60/50cm
1-10 Thrusters @ 42.5/30kg
I.e 10 bj 1 thrust, 9 bj 2 thrust...


SWOD
3 position snatch (high, hang, floor)
x 5


A1: 6 bent over row
A2: 6 snatch grip push press
x 4


2 rounds
40m sled push @ 140/100kg
10 hang power cleans @ 92.5/60kg
Rest 2 minutes


Thursday:
Strength:
Deadlift
1 x 5 @ 65, 1 x 5 @ 75, 3 x 5 @ 80-85%
*rest 2 minutes between sets


Conditioning:
EMOM x 16 minutes
1: 15/12 cal AD
2: 15 KB swing @ 32/24kg
3: 15/12 cal row
4: 15 abmat situp
*scale as needed


Friday
Strength:
EMOM x 10
Complex
2 Behind neck split jerk + 2 OHS


Conditioning:
'Death by'
Burpee (no cap)
EMOM add 1 rep until failure. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5.


Saturday:
Partner WOD:
AMRAP in 6 minutes/REST 2 Minute x 5 Stations


1) 50 wall balls
15 Pullups


2) MAX Sled Metres (80/60)


3) 40 Box Jumps
12 Thrusters (50/35)


4) MAX CALS AD


5) 30 KB Swings (32/24)
9 HSPU
**Partition reps as required/One partner works at a time.
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Monday 31st October - Saturday 5th November

20/11/2016

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Monday:
++ Benchmark Retest ++
5km run


Tabata Abmat situp
8 x 20/10


Tuesday:
Strength/ skill:
'Death by'
Strict pullup
EMOM add 1 rep until failure. 12 minute cut off. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5.


Conditioning:
5 rounds
10 Power snatch @ 42.5/30kg
30 Double unders


Wednesday:
++ November Benchmark ++
1rm back squat


Conditioning:
3 rounds
15 box jumps @ 60/50cm
15 T2B
15 OHS @ 52.5/35kg


Thursday:
Strength/ skill
'Death by'
Hand release pushup (starting at 3)
EMOM add 1 rep until failure. 12 minute cut off. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5.


Conditioning:
750m row
50 push press (no jerks) @ 35/25kg
30 deadlifts @ 80/55kg
*one bar


Friday:
Strength:
A1: 10 Back rack reverse lunge
A2: 8-10 Partner GHR
x 4


Conditioning
3 rounds for accumulate reps on an ascending clock (2:00/ 2:30/ 3:00)
15/12 cal AD
Max front squats in remainder at acceding loads
Rx = 60/70/80// 40/45/50kg
Rest 2 minutes between rounds


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