CrossFit Brawn
  • Get started
    • Coaches
    • What is CrossFit
  • Timetable
  • Memberships
  • Contact Us
  • BATTLE OF THE BRAWN

Workout of the Day

Monday 16th - Saturday 21st May

21/5/2016

0 Comments

 


Monday:
Strength:
Back squat
5-5-5-5-5

Conditioning:
50 wall balls
50 T2B
50 OHS @ 52.5/35kg
*EMOM 5 front squats



Tuesday:
Strength:
EMOM
Odds: 5 strict pullup
Evens: 10 DB/ KB step up
x 5

Conditioning:
Modified regional event 5
Rx =
3 rounds
Run 400m
40 abmat situp with 5kg
7 deadlifts @ 125/80kg

Rx+
Run 400
40 GHD situps
7 deadlifts @ 185/125kg


Wednesday:
GOAT
EMOM x 7

Conditioning:
For total accumulate cals
6 minute row
6 minute AD

4 minute row
4 minute AD

2 minute row
2 minute AD
* 1 minute rest between each

SWOD
Bench Press
(1rm)

Strength EMOM X 16 minutes
1) 40m heavy sled
2) 5 close grip bench press
3) 100m farmers walk
4) 5 deadball/ atlas stone to shoulders


Thursday:
Strength:
A1: DB/KB strict press
A2: BB Bent over row
10-8-6-6-6

Conditioning
10-8-6-4-2
Clean and jerk @ 60/70/80/90/100//35/45/55/65/75kg
30 double unders after each set

Friday:
Skill/strength:
A1: 1-3 rope climbs
A2: 1 minute HS walk
x 4

Conditioning:
20 KB swing
20 KB lunges
200m KB front rack carry
20 burpee box overs @ 60/50cm
200m KB farmers walk
20 HR pushups
20 KB swings
Rx = 2 x 24/16kg

Picture
0 Comments



Leave a Reply.


    Picture
    CrossFit Journal: The Performance-Based Lifestyle Resource
    Picture
    Picture
    waiver_2014.pdf
    File Size: 216 kb
    File Type: pdf
    Download File

    Archives

    June 2018
    May 2018
    March 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013

    Categories

    All
    Misc
    News
    WOD's
    WOD's

    Gallery

    Picture

    RSS Feed

Location

About
FAQ
Timetable
Contact
Get Started Today
Home
Fees

Picture
CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • Get started
    • Coaches
    • What is CrossFit
  • Timetable
  • Memberships
  • Contact Us
  • BATTLE OF THE BRAWN