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Workout of the Day

MONDAY 2OTH JANUARY

20/1/2014

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WOD

Strength:
Press Complex
1 strict press + 2 push press + 3 split jerk
x 6 sets

Conditioning:
30-20-10
Burpee with hand release at bottom
DB push press @ 2 x 17.5/12.5'kg
Run 400m - after each round



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Saturday 18TH january

18/1/2014

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WOD

In pairs (one working at a time)
AMRAP in 4 mins per movement
- Wall balls @ 9/6kg
1 min rest
- Power clean @ 50/35kg
1 min rest
- Push press @ 50/35kg
1 min rest
- Row (cal)
1 min rest
- Double unders







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FRIDAY 17th january

17/1/2014

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WOD

Strength:
Back Squat 5,5,5,5,5
Rest 90 secs between sets

Conditioning
For 3 cycles:
AMRAP in 4 mins of:
Run, 400 m
Thruster, 50/35 kg

Rest 2 mins between each cycle.
For each cycle continue the AMRAP.

The run is a buy in each round. Complete as many thrusters as possible in remaining time.

**Remember Saturday WODs 8am and 9am. Specialty 730am Elements/ Baseline 10am**



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Thursday 16th JANUARY

16/1/2014

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WOD

Strength:
Hang power snatch
5,5,5,5,5- rest 90 secs

Skill/Strength:
Pullups (Focus on quality of movement)
5 reps EMOM x 7 (Kip or Butterfly, ADV- Chest to Bar)

Conditioning:
AMRAP in 7 mins (Ladder 1 Situps/2 DU's, 2 Situps/4 DU's....)
Abmat Sit-up
Double Unders


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Tuesday 14th JANUARY

14/1/2014

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WOD

Strength:
A) Hang power clean
5,5,5,5,5

B) Deadlift
3 reps EMOM x 7 (60-70%)

Conditioning:
Tabata mash-up (12 alternating rounds for total reps)
KB swing @ 24/16kg
ring row





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Monday 13th JANUARY

13/1/2014

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WOD

Strength 

Overhead Squat 5,5,5,5,5

Use the heaviest weight you can for each set.
Rest 1:30 between sets.

Conditioning
Every 1 min for 7 mins:
4 (total) x Turkish Get Ups, Alternating Arms 

AMRAP in 5 mins:
15 Toes-to-bars
30 Jumping Split Lunges

**40+ degrees all week this week guys, the air-con will be on, so life continues, make sure you stay hydrated throughout the day. 3L + as a bare ass minimum**


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Saturday 11th JANUARY

11/1/2014

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WOD

Team WOD (4's)

AMRAP in 18 mins of:
Run (medicine ball, 6/9kg), 200 m
Power Clean & Jerk, 60/40 kg
Burpee Box Jump Over, 60/50 cm
Rest

- In teams of 4 complete as many combined reps as possible of clean and jerks and burpee box overs in 18 minutes. - 

Work is rotated in a station format and the runner is the pacesetter.


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Friday 10th JANUARY

10/1/2014

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WOD

Skill:
Tabata mash up (10 alternating rounds for quality)
Pistol squat 
T2B

Conditioning:
5 x 3 min AMRAP's
Run 200m (buy in)
10 DB step up @ 17.5/12.5kg, 60/50cm
15 v-ups
Rest 1 min between each


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Thursday 9th JANUARY

9/1/2014

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WOD

Strength:
1 power snatch + 1 hang squat snatch
7 x 2
* perfect positioning, nothing over 70%
 
Conditioning:
For time
50 Pullups
25 KB snatch @ 24/16kg
50 box jumps @ 60/50cm
25 KB snatch @ 24/16kg






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Wednesday January 8th

8/1/2014

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WOD

Skill 
Tabata Handstand Hold
Tabata Hollow Hold
Tabata 20secs on/10secs off x 10

Strength 
A1) Ring Dip x 8 
A2) DB/KB Bent Over Row (Both Arms) x 8
A3) Weighted Situps (Butterfly) x 8 
5 Rounds (Alternate between movements resting 45-60 seconds)

Conditioning 
Death by Burpees
1 burpee first min
2 burpees 2nd min
3 burpees 3rd min
4 burpees 4th min
And so on until reps not completed within min



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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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