CrossFit Brawn
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Workout of the Day

kickstart 2016 - 2 weeks $29

24/12/2015

 
Sessions are on: MON & WED 615am, TUES & THURS 630pm
Beginner sessions are suitable for anyone and everyone. 
•You don't need to be FIT
•You learn all the basics of Crossfit 
•Learn with other beginners in a small group
•You can start anytime

Monday 21st - Saturday 26TH DECEMBER

24/12/2015

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MONDAY:
 Knocking off the last of the PR board testers... make this happen! Gait Metcon (No Measure) Goat EMOM x 7
5k Run


TUESDAY:

Strength:
On a continuous clock work to a heavy set of 3 for each
Minutes 0 - 3: Strict press
Minutes 3 - 6: Push press
Minutes 6 - 9: Split jerk


Metcon (Time) 21/15/9
Power clean
STO
Burpee box jump overs @ 60/50cm * increase weight every rep bracket
rx = M 60/70/80kg // F 35/45/55kg


WEDNESDAY:
Strength:
Back Squat (8-8-6-6-4-4)


Metcon (Time)
30/20/10
T2B Broad jump w squat (metres) Abmat situp Wall balls @ 9/6kg


XMAS EVE WOD
RUN & BAR Metcon (3 Rounds for time) Working in teams of 3 - complete each WOD for time on a 12 minute clock:


1) 0:00 - 12:00 30/26 cal row 20 OHS @ 52.5/35kg 30 Burpees Run 800m

2) 12:00 - 24:00 200m santa sandbag carry 20 Thrusters @ 52.5/35kg 30 CTB pullups Run 800m

3) 24:00 - 36:00 100 double unders 20 power snatch @ 52.5/35kg 30 OH plate lunge steps @ 25/15kg Run 800m

** Perform as relay, i.e Partner 1 starts their row and must finish their cals before Partner 2 can start and then move on to the OHS. When P2 finishes their row P3 will start. Runs are completed together but starting order needs to change every WOD..**

BOXING DAY WOD
 In Pairs:
5 rounds for time
20 x Front Squats (60/40) Swap every 10 
40 x KB Swings (32/24) Swap every 10
20 x Clean & Jerks- Alternating (60/40)
40 x Box Jumps (24/20)- Alternating
Run 400m- Together


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monday 14th December - Saturday 19th

23/12/2015

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Monday:
Clean and Jerk (1rm)
Grace (Time) For Time:
30 Clean and Jerks, 135# / 95# Metcon (AMRAP - Reps) Tabata mash up - 10 alternating rounds KTE Abmat situp


Tuesday:
EMOM x 10 2-5 bar muscleups
Metcon (Time)
25 pullups 75 double unders 25 HR pushups 75 double unders 25 burpee box jump overs @ 60/50cm 75 double unders 25 HR pushups 75 double unders 25 pullups


Wednesday:
Snatch (1rm)
500m row (Time) 500m row time trial Metcon (Time)
Accumulate 1 minute plank hold 1 minute hollow hold 1 minute plank hold


Thursday:
Front Squat (8-8-6-6-4-4)
Metcon 10-8-6-4-2 Squat clean @ 80/55kg 9 T2B run 200m * ttb/run is the same every round


Friday:

Strength: Deadlift (1rm)
Conditioning: 30 SDHP 15 burpees 30 KB swings 15 burpees 30 SDHP 15 burpees 30 KB swings 15 burpees Rx = 32/24kg
**reminder tomorrow is our Xmas dress up WOD throw on something festive and get your sweaty Santa on**
Saturday:
Buy in - 100 DU's per partner


1 Cluster (60/40) 2 Burpee bar overs 3 Bar Muscle ups/CTB/Pullups 4 Squat Cleans (60/40) 5 Handstand push ups/2 wall walks 6 Thrusters (60/40) 7 Burpees 8 Jumping Lunges 9 T2B/K2E 10 Wall Balls 11 Clean & Jerks (60/40) 12 Deadlifts (60/40)
Perform like the song
1 cluster 2 burpee bar overs, 1 cluster 3 bar muscle ups, 2 burpee bar overs, 1 cluster etc. etc.

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Monday 7th December - Saturday 12th

16/12/2015

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Monday
Strength: Back squat 1rm test


Conditioning: 'Fran' 21/15/9 Thrusters Pullups

Tuesday

Pull complex (2-2-2-1-1-1) 1 clean pull + 1 hang power clean + 1 touch go power clean Metcon (AMRAP - Rounds and Reps) AMRAP in 8 minutes 3 power cleans @ 70/45 6 deadlifts 18 double unders Metcon (AMRAP - Rounds and Reps) AMRAP in 5 minutes 7 T2B 20 sec hollow hold 7 weighted situp @ 10/5kg 20 sec plank hold

Wednesday


Strength: Strict press 1rm test

Conditioning: 'Helen' 3 rounds for time Run 400m 21 KB swings @ 24/16kg 12 pull-ups

Thursday
Strength
A1: 5-5-5-3-3 Box jumps (height)
A2: Farmers Carry 100m after each
x 5

Conditioning
Tabata 8x 20/10 for total reps
- row (cals)
- box jump overs
- db power clean @ 22.5/15
- wall ball @ 9/6
* rest 1 minute between each

Friday
Strength: S pull complex 1 snatch pull + hang power snatch + 1 touch go power snatch 2-2-2-1-1-1


Conditioning: 3-6-9-12-15-12-9-6-3 OHS @ 42.5/30kg Bar facing burpee over

Saturday:

In pairs partition reps as required.
AMRAP in 10 minutes Run 1.6km (both) Max squat clean @ 70/45kg in remainder - rest 3 minutes -


AMRAP in 10 minutes Row 2km Max double KB hang clean jerk @ 16/12kg in remainder - rest 3 minutes -

AMRAP in 10 minutes 250 double unders Max rope climbs in remainder

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Monday 30th November - Saturday 5th december 

5/12/2015

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Monday:
Strength: Cluster 2-2-2-2-2
Deadlift 2 EMOM x 7

Conditioning: 3 rounds 21 KB swings @ 24/16 15 thrusters @ 42.5/30 Run 400m

Tuesday:
Skill/ Strength: Ring muscle up tech
Then AMRAP in 3 minutes Ring muscleup Or 5 supine ring rows 5 ring dips
Conditioning: 4 Rounds for total reps 1 minute T2B 1 minute HR pushup 1 minute box jump @ 75/60cm 1 minute row (cals) 1 minute rest
​

Wednesday:
Benchmark retest - no SWOD
Goat EMOM x 7
Conditioning: Run 1.6km Rest 3 minutes Run 1.2km Rest 2 minutes Run 800m Rest 1 minute Run 400m
Thursday:
Strength: Snatch *full 2-2-2-2-2
TGU 2 EMOM x 7 (1 each)

Conditioning: 50 double unders 12 OHS 50 double unders 18 front squat 50 double unders 24 back squat Rx = 80/55 * no rack

Friday:
Skill/ Strength: Rope climb tech


4 rounds each for time and total time 3 rope climbs 21 burpees 200m sandbag carry * rest 2-3 minutes between each

For total accumulate seconds Max hollow hold Rest 10 seconds Max plank hold * subtract rest from score

Saturday:

In pairs
Run 1km
150 wall balls/ 100 pullups/ 75 OH plate lunge/ 50 clean jerk
Run 1km 

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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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