High Performance Fitness

11/2/12 to 12/2/12

2012-02-12T10:36:00.001-08:00

LONDON SICFIT THROWDOWN

10/2/12

2012-02-12T10:35:00.001-08:00

REST DAY

9/2/12

2012-02-09T09:25:00.000-08:00

WOD 1

1a) H Bar Back Squats (4,4,4,4) r2mins (75%, 80%x3)

2a) Bench Press (4x5) r60secs (75%,75%,85%,85% of 3rm)

b) Front Squats (4x5) r60secs (60%,65%,70%,70%)

3a) Back Extensions (5x10) r60secs

b) Turkish Get ups (5x3EA) r60secs

Squats- 135, 145(x3)
Bench- 100,100,110,110
Front Squats- 87.5, 95, 102.5,102.5
Back Extensions- 20kg
TGU's- 25kg Dumbell

8/2/12

2012-02-08T09:36:00.001-08:00

REST DAY

7/2/12

2012-02-07T09:44:00.000-08:00

WOD 1

1a) Split Jerks (1,1,1,1,1) r2mins

2a) 20 mins to go as far as you can;

100 Pull ups
100 KB Swings (24)
100 Double unders
100 OH Squats (42.5)

WOD 2

1a) 20 mins Handstands practise

Jerks- 120,130,140,145(f),145
Metcon- Had to use 32kg Kettlebell- Score was 40 OH Squats

6/2/12

2012-02-06T10:44:00.000-08:00

WOD 1

1a) Back Squats (6,6,3,2) r 2 mins (70%,80%,90%,95%)

2a) Bent over row- Supinated grip (4x8) r60s

b) Front Squats (5,4,4,4) r75s (65%, 75%, 80%, 80%)

3a) 8min amrap;

8 Push Jerk (70)
8 Ring Dips
16 KB Snatch- 8EA (24)

2 min amrap;

Double unders

WOD 2

1a) 5 min amrap;

Weighted Muscle ups (+10kg)
(single reps, turnout at bottom!)

b) Continue to 30 reps

2a) 3 min amrap;

Burpees

Squats- 137.5, 157.5, 177.5, 187.5
Rows- 90, 100,100,100
Front Squats- 95, 110, 117.5, 117.5
metcon- 4 rounds (25kg Dumbell)
Double unders- 66 (rubbish)
5 min muscle ups- 13
Burpees- 58

5/2/12

2012-02-05T09:19:00.001-08:00

REST DAY

4/2/12

2012-02-05T09:18:00.000-08:00

WOD 1

1a) Clean High Pulls (3x5) r60s

b) Tall Cleans (3x5) r60s

2a) 8 min amrap;

      8 Push Jerks (70)
8 Ring Dips
      16 KB Snatch (8ea) 24kg

   immediatly followed by;

     2 min amrap;

   Double unders

3a) Toes to Bar (3x15) r60s

b) GH Raises (3x10) r60s

Couldnt train, gonna rest up this weekend, let my neck heal ready for next week.

3/2/12

2012-02-05T09:12:00.000-08:00

WOD 1

1a) Snatch (1,1,1)

2a) Clean and Jerk (1,1,1)

3a) 'Mary'

       20 min amrap;

       5 HSPU's
       10 Pistols (alt)
       15 Pull ups

Hurt my Neck today during my first snatch. Had to take it easy for the rest of the session.

2/2/12

2012-02-02T12:20:00.000-08:00

WOD 1

1a) H Bar Back Squats (6,6,6,6) r 2mins

2a) Bench Press (5,5,5,5) r60secs

b) Front Squats (5,5,5,5) r60secs

3a) 7 rounds;

     5 Deadlifts (142.5kg)
     10 Over Box Jumps (24)
     200m Run

     rest 2 mins

Squats- 117.5, 137.5, 145, 145
Bench- 85, 85, 100, 100
Front Squats- 90, 95, 102.5, 102.5
Metcon- 1.36, 1.26, 1.20, 1.17, 1.17, 1.16, 1.14

1/2/12

2012-02-01T04:36:00.000-08:00

REST DAY

31/1/12

2012-01-31T12:08:00.000-08:00

WOD 1

1a) 1 Power Snatch (Every min for 20 mins)

2a) 10 min amrap;

30 Double unders
15 Power snatch (35)

3a) 10 mins Handstand Walk practise

Snatch- 80kg (Technique)

Metcon- 7rds + 30 Double unders

30/1/12

2012-01-30T13:09:00.000-08:00

WOD 1

1a) Back Squats (8,6,4,4) r 2mins (65%,75%,85%,90%)

2a) Weighted Pull ups (4x8) r60secs

b) Front Squats (5,4,3,3) r75secs (70%,80%,85%,90%)

3a) 50 Burpees

WOD 2

1a) BB Complex (Every 30 secs for 10 mins)
1 Power clean / 1 Hang Power clean / 1 Push Jerk

2a) 3 rounds;

2 mins ME Muscle ups (Games standards)
1 min rest
2 mins ME Lateral Jumps (12")
1 min rest

Back Squats- 127.5, 147.5, 167.5, 177.5
Pull ups- 15kg
Front Squats- 102.5, 117.5, 125, 130
Burpees- Not timed
bb complex- 90kg (comfortable)
Muscle ups- 15,15,13
Lateral Jumps- 60,65,60

29/1/12

2012-01-29T07:25:00.001-08:00

REST DAY

28/1/12

2012-01-29T07:24:00.000-08:00

WOD 1

1a) 3xSnatch Push press + 3xOH Squats (5 sets) r 60 secs

b) Snatch grip high pulls *Heels down* (5x3) r 60 secs

2a) 'The Murfreesboro Chipper'

      20 HSPU's
      30 TTB
      20 Hang snatch (40)
      30 Wallball
      20 Ground to Shoulder (40kg stone)
    30 Kettlebell swings (32)
    400m pinch grip farmers carry (2x20kg)

Snatch complex- 80,85,90,95,100 (2xpp)
Snatch pulls- 70,75,80,80,80
Chipper- Didnt do!!

27/1/12

2012-01-27T12:40:00.000-08:00

WOD 1

1a) Snatch (1RM) '15 min time limit'

2a) 4 rounds;

400m Run
500m Row

Snatch- Eventually hit 100kg, failed 106kg....quite a few times. Bad day!
Metcon- 14.47mins

26/1/12

2012-01-26T12:19:00.000-08:00

WOD 1

1a) H Bar Back Squats (8,8,8,8) *rest 2 mins* 65%,70%,75%,80%

2a) Bench Press (5x3) *rest 90 secs* Go for 3rm

b) Front Squats (5,5,5,5) *rest 60 secs* 60%,65%,70%,70%

3a) 50 Burpees

WOD 2

1a) 200m Run (5xIntervals) *rest 60 secs*

2a) Weighted HSPU's (3x8) *rest 60 secs* Dont have to be UB!

b) Bentover Row (3x8) *rest 60 secs* Clean Grip!

3a) Strict Pull ups (3x10) *rest 60 secs*

Squats- 117.5, 127.5, 135, 145
Bench- 105,110,115,120,125(2)
Front Squats- 87.5, 95, 102.5,102.5
Burpees- Not timed
sprints- 35, 35, 35, 34, 36
HSPU's- (6kg Vest) 3,2,2,1/ 3,2,2,1/ 3,2,2,1
Rows- 90kg
Pull ups- 10/ 10/ 8,2

25/1/12

2012-01-25T08:04:00.001-08:00

REST DAY

24/1/12

2012-01-24T10:33:00.000-08:00

WOD 1

1a) 1 Clean (on min for 20 mins) 85%

2a) Back Extensions (3x20) med-heavy *rest 60secs*

b) Ring L-Sit Hold (3xMax) *rest 60secs*

3a) 50 Burpees

WOD 2

1a) Strict Muscle ups (5x5) *rest 2 mins*

2a) 3 rounds;

5 Wall runs
7 Muscle ups
15 Dedlifts (125kg)

Cleans- 115kg (Technique!!)
Back Ext- +20kg
Max L-Sit- 14 secs, 16 secs, 14 secs
Burpees- Not timed
Muscle ups- Technique
Metcon- 9.43mins

23/1/12

2012-01-23T10:20:00.000-08:00

WOD 1

1a) Back Squats (8,8,6,6) 65%,70%,80%,85% *rest 2 mins*

2a) Push Jerks (3,3,3,3) *rest 60 secs*

b) Front Squats (5,5,5,5) 70%,75%,80%,85% *rest 60 secs*

3a) 50 Burpees

WOD 2

1a) HSPU'S (5x10) *rest 2 mins*

2a) 20 mins; (No set reps, go to fatigue and then move on)

Push ups (hog)
Hollow rocks
Shoulder touches
Rope climbs (15ft)

Squats- 127.5, 137.5, 157.5, 167.5
Split Jerks- 95, 100, 105, 110 (Could have gone heavier)
Front Squats- 102.5, 110, 117.5, 125
Burpees- Not timed
HSPU's- 10, 10, 10, 8+2, 8+2
Wod- No set rep scheme

22/1/12

2012-01-22T11:08:00.001-08:00

REST DAY

21/1/12

2012-01-21T13:37:00.000-08:00

WOD 1

1a) Tall Snatch (3x5) r60secs

b) Snatch pulls (3x5)

2a) 10 min amrap;

12 ctb pull ups
12 Box jumps (30)

3a) 5 min amrap;

Turkish get ups (32kb)

WOD 2

1a) 4 rounds; (4 mins work / 2 mins rest)

200m run
100 double unders
Max reps (muscle ups / burpees / 24 Kb swings / hspu)

WOD 3

1a) 15 min amrap;

3 power cleans (100)
6 bench press (90)
9 hspu's

1a) 40,45,50
b) 75,80,85
2a) 5 rounds (v poor!!)
3a) 8 reps

1a) unsure

1a) unsure

20/1/12

2012-01-20T12:51:00.000-08:00

WOD 1

1) Snatch (1,1,1) rest 2 mins

2) Clean and Jerk (1,1,1) rest 2 mins

3) 'Tears of a Spider Monkey'

     7 rounds;

     20 Push Press (35)
     20 OH Squats (35)

Snatch- 95,100,105 (PB) *No failed reps!!*
Clean and Jerk- 125, 130(failed Jerk), 135 (failed Jerk) *PB Clean!*
Metcon- 15.37mins

19/1/12

2012-01-19T12:38:00.001-08:00

REST DAY

18/1/12

2012-01-18T13:21:00.000-08:00

WOD 1

1a) High Bar Back Squats (10,10,8,8) 60%,65%,70%,75% *rest 2 mins*

2a) Press (4x5) 90% of 3rm *rest 60 secs*

b) Front Squats (5,5,2x5) 60%,65%, 70% (x2) *rest 60 secs*

3a) Weighted Pull ups (3x8) rest 45secs

b) Calorie Row (3x20) rest 60secs (score in pulls)

c) Tempo Ring Dips (3xMax) rest 45secs
(5 seconds at Bottom, 10 secs at Top= 1 rep)

Squats- 110,117.5, 127.5, 135
Press- 75
Front Squats- 87.5, 95, 102.5
Pull ups- 15 (x3)
Rows- 23,21,22 (strokes)
Dips- 5,4,4

17/1/12

2012-01-17T12:53:00.000-08:00

WOD 1

1a) 1 rep Snatch (On min for 20mins) 85%

2a) 3 rounds;

12 Deadlifts (142.5kg)
24 Bar facing Burpees

3a) Glute Ham Raises (3x10) rest 60 secs

b) Turkish Get ups (3x3ea) rest 60 secs

Snatch- 85kg (x20)
metcon- 7.45mins
GHR- Bodyweight
Turkish Get ups- 25 Kg DB

16/1/12

2012-01-16T14:37:00.000-08:00

WOD 1

1a) Back Squats (8,8,6,6)- 65%,70%,80%,85% *rest 2 mins*

2a) KB Swings (4x25 UB) 32kg *rest 90 secs*

b) Front Squats (5,5,5,5) 60%,70%,75%,80% *rest 60 secs*

3a) 10 min amrap;

5 Hspu's
10 Pistols (alt leg)

4a) 4 mins amrap;

12 Shoulder touches
12 Hollow rocks

1) 127.5, 137.5, 157.5, 167.5
2a) 32
b) 87.5, 102.5, 110, 117.5
3) 9 rounds + 4 Hspu's
4) 4 rounds + 12 Shoulder touches
(did shouder touches facing the wall)

14/1/12

2012-01-14T12:37:00.000-08:00

WOD 1

1) Hang snatch (3,3,3,3,3) rest 60 secs *no droppig bar btw reps*

2) Hang cleans (3,3,3,3,3) rest 60 secs *no droping bar btw reps*

3) Snatch Grip Deadlifts (3x5) 110% rest 60 secs

4) 3 rounds;

30 wallball
30 Low hang snatch (35)

Wrist was still really sore today so didnt go as heavy as I could, was really struggling during the metcon.

1) 70,75,80,85,90(2)
2) 100,105,110,115,120
3) 110
4) 15.40mins (not 100%)

13/1/12

2012-01-14T12:33:00.000-08:00

WOD 1

a) Snatch (1,1,1)

Clean and Jerk (1,1,1)

b) 3 rounds;

30 Wallball
30 Low hang squat snatch (35)

Injured wrist in warm up, did a few snatch reps on a light weight but was struggling so had to stop!

12/1/12

2012-01-12T12:40:00.000-08:00

WOD 1

1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2 mins

2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

3) Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

4) 5 rounds; 5 Strict Muscle ups (rest 60 secs) / 10 HSPU's (rest 60 secs)

1) 110, 127.5, 135, 145

2a) 70,70,70,70

2b) 87.5, 95, 102.5, 102.5

3) 3.27/ 3.28/ 3.28

4) 5/10 5/8,2 4,1/7,3 4,1/7,3 3,2/7,3

11/1/12

2012-01-11T09:31:00.000-08:00

ACTIVE REST DAY

WOD 1

A) 30 min light run
(Include some light intervals and some press ups and squats)

B) Mobility

10/1/12

2012-01-10T10:05:00.000-08:00

WOD 1

1a) Touch and Go Power Cleans (5x3) rest 60 secs

b) Push Jerks (5x3) rest 60 secs

2) 'Tommy V'

21 Thrusters (50)
12 Rope climbs (15)
15 Thrusters (50)
9 Rope climbs (15)
9 Thrusters (50)
6 Ropw climbs (50)

3a) Glute Ham Raises (3x10) rest 60 secs

b) KB Swings (3x25) rest 90 secs

1a) 95,100,105,110,115 (Found touch and go very awkward!!!)
b) 95,100,105,110,115(2)
2a) 21.16mins
3a) Bodyweight
b) 35,37.5,40 (dumbells, no KB's)

9/1/12

2012-01-09T12:17:00.000-08:00

WOD 1

1) Back Squats- 10(60%), 8(65%), 6(70%), 6(75%), 6(80%) rest 2 mins

2a) Close Bench- 8(max), 8(max), 6(max), 6(max)- rest 60 secs

b) Front Squats- 5(60%), 5(65%), 5(70%), 5(75%)- rest 60 secs

3a) Weighted Chin ups- 10(max), 10(max), 10(max), 10(max)- rest 10 secs

b) HSPU's- (4xmax)- rest 60 secs

c) Hypers- (4x15)- rest 60 secs

1) 117.5, 127.5, 137.5, 147.5, 157.5
2a) 80,90,100,105(3) struggled!
b) 87.5, 102.5, 110, 110
3a) +10kg (10,10,8,7)
b) 11,9,8,9
c) +20kg

8/1/12

2012-01-08T07:38:00.001-08:00

REST DAY

7/1/12

2012-01-07T09:19:00.000-08:00

1) 4X2 2 Hi-Hang Snatch High-Pulls + 1 Hang Squat Snatch – heaviest possible, rest 60 sec

2) 4X2 2 Hang Clean High-Pulls + 1 Hang Squat Clean – heaviest possible, rest 60 sec

3) 4X3 Flat-Footed Clean Pulls @ 115% – rest 75 sec

4) 5 rounds for time of:

3 Power Cleans 185/120#
12 Burpees
15 Pullups

5) 3X20 Hollow Rocks- rest 30 secs

1) 65,70,75,80
2) 75,80,85,90
3) 150 (x4)
4) 9.02mins

6/1/12

2012-01-06T09:47:00.000-08:00

WOD 1

1) Snatch (1,1,1)

2) Clean and Jerk (1,1,1)

3) 400m Run
9 Muscle ups (games standards)
18 KB Push Press (24)

400m Run

7 Muscle ups (games standards)

15 KB Push Press (24)

400m Run

5 Muscle ups (games standards)

12 KB Push Press (24)

Snatch- 95,100,103 (f)

Clean and Jerk- 120,125,130(f),130

part 3- 10.35mins

5/01/12

2012-01-05T10:40:00.000-08:00

WOD 1

1a) High Bar Back Squats (10,8,6,4)
(60%,65%,70%,75%)

2a) Press (3,3,3,3) rest 60secs

2b) Front Squats (5,5,5,5) rest 60secs
(60%,65%,70%,70%)

3a) Prowler Suicides (5x 10yds,20yds,30yds) Prowler+ 40kg
(rest while parters work)

4a) 20 mins- Max Vertical Jump / Handstand walk practise

1a) 110, 117.5, 127.5, 137.5
2a) 75,80,82.5(2), 82.5
2b) 87.5, 95,102.5, 102.5
3a) 2.05, 1.43, 1.53, 1.54, 1.52
4a) Vertical Jump- 27.5 inches

4/1/12

2012-01-04T12:23:00.000-08:00

REST DAY

3/1/12

2012-01-03T12:49:00.000-08:00

WOD 1

1a) Power cleans (5x1) rest 60secs

b) Press Cluster (5x1) *Push Press-Push Jerk-Split Jerk* rest 60 secs

2a) 8 min amrap;

7 Deadlifts (125kg)
35 Double unders

3a) Glute Ham Raises (3x10) rest 60 secs

b) Weighted Ring Dips (3x10) rest 60 secs

Power cleans- 110,115,120,125,130
Press Cluster- 100,105,110,112.5,115
Metcon- 8 rounds + 3 DL
GHR- Bodyweight (no GH Machine)
Dips- 12,16,20

2/1/12

2012-01-02T10:28:00.000-08:00

WOD 1

a) Back Squats (10,8,6,4) 60%, 70%, 75%,80%

b) 4 rounds;
Paralette HSPU's (8)
rest 1 min
Front Squats (5) 60%,70% (x3)
rest 1 min

c) 4 rounds;

Max CTB Pull ups (UB)
rest 1 min
1 min Max Row (m)
rest 1 min
1 min Plank Hold (max weight)
rest 1 min

Back Squats- 117.5, 137.5,147.5,157.5
P HSPU's- 3,3,2 / 3,2,2,1 / 3,2,2,1/ 3,2,2,1
Front Squats- 87.5, 102.5(3)
Pull ups- 20,20,16,15
Row- 325,315,315,310
Plank- 20,20,20,20

31/12/11

2011-12-31T07:46:00.000-08:00

W0D 1

a) 'Murph'

*With Body Armour*

1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run

Murph- 32.07mins (With weighted body armour)

30/12/11

2011-12-30T11:02:00.000-08:00

WOD 1

a) Push Press (3,3,3) rest 2 mins

Strict Muscle ups (5x5) rest 2 mins

b) For time;

10 Muscle ups
100 Push Press (35)
1000m Row

c) Torture Twists (10x10secs es)

Push press- 100,105,110
Muscle ups- all unbroken
Metcon- 9.47mins
Twists- 7,3

29/12/11

2011-12-29T11:18:00.000-08:00

WOD 1

a) Snatch Balance (1 rep on min for 20 mins)

b) For time;

1000m Run
100 Push ups (hog)
10 Squat Snatch (60kg)

c) OH Sit ups (2 mins)

Snatch Balance- 100kg
Metcon- 11.37mins
OH Sit ups- 15kg- 38 reps

28/12/11

2011-12-28T10:40:00.000-08:00

WOD 1

a) Bench Press (3,3,3)

Dips (P Bars) (5xMax) rest 1 min

b) 5 rounds;

20 Pull ups
30 Kettlebell Swings (24)
40 Double unders

c) Hollow Rocks (2 mins)

Bench- 115,120,120 (2)
Dips- 21,18,15,11,10
Metcon- 19.25mins (grip shot!!)
Hollow rocks- 50

27/12/11

2011-12-27T10:48:00.000-08:00

WOD 1

a) Power Cleans (2,2,2)

Front Squats (3,2,1,1,1)

b) 'King Kong'

3 rounds;

1 Deadlift (207.5kg)
2 Muscle ups
3 Squat cleans (113.5kg)
4 HSPU's

WOD 2

'Team Fight Gone Bad'

In groups of 3, perform 3 rounds
(2 mins at each station)

Wallball (12FT)
SDHP (35KG)
Box Jumps (24")
Push press (35)
Row (cals)

Power cleans- 115,120,125(1) Struggled!
Front Squats- 130,140,150,155,162.5(f)
King Kong- 4.50mins

26/12/11

2011-12-26T08:46:00.000-08:00

WOD 1

a) Aprox 4.5mile run (hilly!)

rest 2 mins

b) 100 Burpees

Run- 28.25mins
Burpees- 8.40

Xmas Eve + Xmas Day

2011-12-26T08:42:00.001-08:00

REST

23/12/11

2011-12-23T11:35:00.000-08:00

WOD 1

a) Hang Clean and Jerks (2,2,2)

Speed Bench (9x3) 60% + chains

Strict Muscle ups (3x Max)

b) XMAS WOD;

1 Rope climb
2 HSPU's
3 Squat cleans (60)
4 Box Jumps (30)
5 CTB Pull ups
6 Burpees
7 Push ups (hog)
8 TTB
9 kb swings (32)
10 Wallball
11 SDHP (32)
12 C/Jerks (60)

do 1, then 2,1. then 3,2,1....up to 12

Hang cleans- 110,115,120 (tired from last few days)
Bench- 82.5kg + chains
Muscle ups- 6,5,4
xmas wod- 28.18mins

22/12/11

2011-12-22T10:15:00.000-08:00

WOD 1

a) Back Squats (3,3,3)

b) Tabatta;

Deadlifts (150kg)
Push ups (games standards)
OH Sit ups (15kg)

c) Prowler (90secs) 80kg

WOD 2

a) 5x400m Run
(rest while partner works)

Squats- 170,180,190
Deads- 10,8,6,4,4,4,4,4 (42)
Push ups- 13,10,10,8,8,8,8,8 (73)
Sit ups- 9,9,9,7,7,6,6,6
Prowler- 6 shuttles
400m runs- 1.13/ 1.07/ 1.09/ 1.10/ 1.11

21/12/11

2011-12-21T11:58:00.000-08:00

WOD 1

a) Snatch (2,2,2)

b) 5 rounds;

5 Power snatch (60)
10 Burpees
5 CTB Pull ups

c) Torture Twists (2x5es) 10 secs hold

Snatch- 90,95(1), 95
Metcon- 7.05

20/12/11

2011-12-20T08:04:00.000-08:00

WOD 1

a) Press (3,2,1,1,1)

Press complex (3 sets) 3 Press, 3 push press, 3 push jerks
(no re-racking)

Strict Ring Dips (3xMax) rest 2mins

WOD 2

a) UK Throwdown wod 4;

7 rounds;

7 Squat cleans (60)
7 Burpees
7 Pull ups

Press- 70,80,85,90,95 (f)
complex- 70,75,80
Dips- 24,16,15
wod 2- 10.36mins

19/12/11

2011-12-19T09:27:00.000-08:00

WOD 1

a) Speed Squats (10x2)

Speed Deads (10x1)

b) Parallette HSPU's (5x3)

c) Ring Dips (3xmax) +24kg r 2mins

d) 12-10-8-6-4-2;

Thrusters (60)
TTB

Squats- 100+ green bands (concentrating on speed)
Deads- 150+ pink bands
HSPU's- to 7 Plates (Very comfortable)
Dips-10,9,8
Metcon- 5.03mins

18/12/11

2011-12-19T09:24:00.001-08:00

REST DAY

17/12/11

2011-12-17T12:46:00.000-08:00

WOD 1

a) Speed Bench (9x3) 55%+ chains

Parallette HSPU's (5x3)

Ring Dips (3xMax)

Handstand walk Practise (5 mins)

b) 12 min amrap;

3 Muscle ups (rings above reach)
6 Weighted Box jumps (16's, 20")
9 TTB

Bench- 75+ chains
HSPU's- (7x5kg plates) 2,3,2,3,2
Dips- 23,14,10
Metcon- 7+ 3 m/ups

16/12/11

2011-12-16T11:05:00.000-08:00

WOD 1

WUP- Power cleans (3x3)

a) Thrusters (3,2,1,1,1)

b) 12-10-8-6-4-2;

Clean and Jerk (70)
TTB

Results;

Power cleans- 100
Thrusters- 90,100,110,115(f),115
Metcon- 7.38
(still flu'd up...had to do something)

15/12/11

2011-12-16T11:01:00.001-08:00

REST DAY

14/12/11

2011-12-14T10:11:00.000-08:00

WOD 1

a) Squat cleans (2,2,2)

Split Jerks (1,1,1)

b) 2 rounds;

10 Hang Power Snatch (50)
10 OH Squats (50)

c) 2 rounds;

10 Hang Power cleans (50)
10 Front Squats (50)

WOD 2- Skills Wod

a) 5 rounds; (rest 2 mins)

10 Strict Pull ups
10 HSPU's

b) Hollow rocks (5x20) rest 1 min

Cleans- 120,125,130 (1)
Jerks- 120,130,140(f)
part b- 1.43mins
part c- 1.07mins
Pull ups- 10,10,10,10,10
HSPU's- 10,10,10,10,8/2

13/12/11

2011-12-13T10:17:00.000-08:00

WOD 1

a) Bench (3,2,1,1,1)

HSPU's (5x3) r 2 mins

Ring Dips (3xMax) r 1 min

WOD 2

w/up- Power Cleans (3x2)

a) 12-10-8-6-4-2;

Power Cleans (70)
Push ups (hog)

b) Torture twists / Hollow rocks

Bench- 110,120,130,135,140 (f)
HSPU's- Terrible!!
Strict Ring Dips- 20,14,11
Power cleans- 100
metcon- 3.30mins

12/12/11

2011-12-13T10:12:00.000-08:00

WOD 1

a) London Throwdown wod 1 (repeat)

75 Thrusters (35)
75 Burpee Hop overs
75 Pull ups

WOD 2

a) Speed Squats (12x2) 55% + green bands

Speed Deads (10x1) 55% + green bands

b) DB Box jumps (5x6) 20" holding 15kgs (rest 1 min)

Good Mornings (3x20)

wod 1- 16.17min (terrible!!)
squats- 117.5
Deads- 140
Box j's- 15's
Good mornings- 20kg Bar

11/12/11

2011-12-13T10:07:00.001-08:00

REST DAY (Hangover from Hell!)

10/12/11

2011-12-13T10:06:00.000-08:00

WOD 1

a) Speed Bench (9x3) 50% + 8kg chains

Parrallette HSPU's (5x3)

b) UK Throwdown wod 3;

3 rounds;

25 Pull ups
40m OH Lunges (15kg)
20 Thrusters (42.5)

Bench- 67.5+chains
hspus- 7x5kg plates
metcon- 14.47mins

9/12/11

2011-12-09T11:02:00.000-08:00

WOD 1

a) Hang cleans (2,2,2)

Deadlifts (3,2,1,1,1)

b) 3 min amrap;

Power Cleans (100kg)

c) 30 TTB
30 Hollow rocks
30 OH Sit ups (15)

Cleans- 120,125,130 (Easy)
Deads- 220,230,240,245,255 (comfortable)
Power cleans- 15 reps

8/12/11

2011-12-08T10:59:00.000-08:00

ACTIVE REST DAY WOD;

a) Strict Muscle ups (5xmax) rest 2 mins

b) HSPU's (5x10) rest 2 mins

Muscle ups- 7,5,5,5,4 (27)
HSPU'S- 10,10,10,9/1,8/2

7/12/11

2011-12-07T12:05:00.000-08:00

WOD 1

a) Hang Snatch (2,2,2)

b) For time;

100 Double unders
30 Knees to Elbows + Pull up
30 Hang squat cleans (35)
100 Double unders

Hang snatch- 85,90,95
Metcon- 8.34

6/12/11

2011-12-06T13:09:00.000-08:00

WOD 1

a) Decline Bench (3,2,1,1,1,1,1)

HSPU's on 8" boxes (5x3)

Seated row (8,8,8)

b) 2 mins- Max OH Sit ups (15)

WOD 2

a) 20 Power cleans (60)

5 rounds; 5 Push press (60)
7 Front Squats (60)
9 ttb

20 Power cleans (60)

Bench- 110,120,130,135,140,145,150(f)
HSPU'S- 2/1, 3, 3, 2/1, 2/1, 2/1
Row- 100,105,110
Sit ups- ?
wod 2- 8.15 (aprox)

5/12/11

2011-12-05T10:38:00.000-08:00

WOD 1

a) London Throwdown wod 1;

75 Thrusters
75 Burpee Hop overs
75 Pull ups

Any breakdown of reps

WOD 2

a) Speed Squats (12x2) 50%1rm + green bands (14"box)

Speed Deads (13x1) 40%1rm+ green bands (wide hook grip)

b) BB Lunges (3x6el)

c) 5x20 Hollow rocks

wod 1- (25-20-15-10-5) 16.13mins (bad choice of reps!!)
squats- 105
Deads- 100
Lunges- 80
Hollow rocks- technique

3/11/11

2011-12-03T08:58:00.000-08:00

WOD 1

a) Speed Bench (9x3) 60% +small bands

Strict muscle ups (5xmax)

WOD 2

a) Thrusters (2,2,2) 90,100,105

b) 5 rounds-
5 Power cleans (80)
20 burpees

Bench- 82.5
Muscle ups- 3,4,4,4,3 (rubbish)
Thrusters- 90,100,105
Metcon- 8.47

2/12/11

2011-12-02T13:23:00.000-08:00

WOD 1

a) OH Squats (3,2,1,1,1)

Snatch (2,2,2)

b) UK Throwdown wod 2;

12 mins;

10 Rounds of Cindy

amrap GTOH 60kg

OH Squats- 100,110,120,125,130 (pb)
Snatch- 85,90,95(1)
metcon- 47 GTOH

30/11/11

2011-11-30T10:30:00.000-08:00

WOD 1

a) Cleans (2,2,2)

Front Squats (3x2)

b) UK Throwdown wod 2;
In 12 mins;
10 rounds of cindy
amrap GTOH 60kg in remaining time.

c) HSPU's (5x10)

d) 2 mins hollow rocks

cleans- 115,120,127.5
squats- 150
metcon- 32 (Had a shocker!!)
hspu's- 10,10,10, 8/2, 7/2/1
hollow rocks- 46 (first time doing them)

29/11/11

2011-11-29T10:12:00.000-08:00

WOD 1

a) Floor Press (3,2,1,1,1)

HSPU'S on Step Boxes (5x3)

b) For time;
400m run
20 Push Jerks (60)
400m run
15 Push Press (60)
400m run
10 Press (60)

c) OH Sit ups (3x20) 15kg (rest 1 min)

WOD 2

a) Practised Bar Muscle ups

Floor Press- 105,110,120,125,130 (hips came up slightly!)
HSPU's- unbroken (2mins rest)
Metcon- 7.27mins
Mucscle ups- 5,4,5,5,5

28/11/11

2011-11-28T10:18:00.000-08:00

WOD 1

a) Speed Squats (10x2) 60% + med bands

Speed Deadlifts (10x1) 60% + med bands

WOD 2

b) Strict Muscle ups (5xmax)

c) Pyramid Helen....with a twist!

1200m run
63 KB Swings (32)
36 Pull ups (fat bar)
800m run
42 KB swings
24 Pull ups (fat bar)
400m run
21 KB Swings (32)
12 Pull ups (fat bar)

Squats- 127.5 (r45secs)
Deads- 150 (r30secs)
Muscle ups- 6,5,4,4,4
Helen- 21.37

25/11/11

2011-11-25T12:07:00.000-08:00

WOD 1

a) Speed Squats- (12x2) 55% + Med Bands (r45secs)
Speed Deads- (10x1) 55% + Med Bands (r30secs)
Snatch (3,3,3)
SA KB Press (3x3) 32kg

WOD 2

a) 'UK Throwdown wod 1'
7 min amrap;

5 hspu's
7 OH Squats (50)
30 Double unders

Rest around 5 mins

b) 'Ally'
5 rounds;

50 Double unders
6 Squat cleans (70)
11 Toes to Bars
17 KBS (32)

Squats- 117.5
Deads- 137.5
Snatch- 80,85,90
Throwdown wod- 5+5hspu's
Ally- 19.44mins (hanging out!)

24/11/11

2011-11-24T10:00:00.001-08:00

REST DAY

23/11/11

2011-11-23T04:08:00.000-08:00

WOD 1

a) Split Jerks (1,1,1,1,1)

Thrusters (3,3,3)

b) 3 rounds;

8 CTB Pull ups
8 Thrusters (60)

Split Jerks- 110,122.5, 132.5, 137.5(f), 142.5(f) (Current PB is 140...bad session!!)
Thrusters- 80,90,100
Metcon- 2.07

22/11/11

2011-11-22T12:28:00.000-08:00

WOD 1

a) Speed Bench (9x3) 55% + small bands

HSPU's on Plates (5x3)

Strict Ring Dips (5xMax)

b) For time;

80 Double unders
20 Kettlebell Swings (32)
20 Wallball
20 Burpees

WOD 2

'Napier'

10 rounds;

10 Power cleans (40)
5 Wallclimbs
20 Double unders

Bench- 75+small bands (rest 45secs)
Dips- 20,16,14,12,11 (73)
metcon- 3.25mins
Napier- 18.29mins

21/11/11

2011-11-21T13:06:00.000-08:00

WOD 1

a) front squats (3,2,1,1,1)

Squat cleans (3,3,3)

b) for time;
20 burpees
20 oh sit ups (25)
20 wall ball
80 double unders

WOD 2

a) strict muscle ups (5xmax)

b) strict ring dips +16kg

Results;
Squats- 130,140,150,155,162.5(f),162.5(f)
Cleans- 110,115,120
Metcon-4.25
Muscle ups- 5,4,4,4,3
Ring dips- 12,9,8,8,8

20/11/11

2011-11-20T03:21:00.002-08:00

REST DAY

19/11/11

2011-11-20T03:21:00.000-08:00

WOD 1

a) Push Press (3,2,1,1,1)

Strict Muscle ups (5x5)

HSPU's (5xMax)

b) 5-1 reps;

Bench (100)
Power cleans (100)

Push press- 100,110(1),115,120(f),120(f)
Muscle ups- 5,5,5,4/1,4/1
HSPU- 9,9,8,8,7
metcon- 5.13

18/11/11

2011-11-20T03:16:00.000-08:00

WOD 1

a) Speed Squats (12x2)

Speed Deads (10x1)

b) 3 rounds;

20 GHD's
20 Back Extensions

Squats- 105kg (50%) + med bands
Deads- 125 (50%) + small bands

17/11/11

2011-11-20T03:12:00.001-08:00

REST DAY

16/11/11

2011-11-16T11:02:00.000-08:00

WOD 1

a) Snatch (1,1,1,1,1)

   Snatch Balance (3x3)

   Snatch pulls (3x3)

WOD 1

a) 5x50 Double unders (r1 min)

b) 10 rounds;

   run 200m (indoor track)
   rest 40 secs

Snatch- 90,95,102.5 (fx3)
Snatch Bal- 90
Snatch pulls- 120
runs- 26.28/ 27.28/ 28.29/ 29.30/ 29.0/ 29.0/ 30.31/ 30/ 30/ 30

15/11/11

2011-11-15T10:38:00.000-08:00

WOD 1

a) Speed Bench (9x3) r45s 50%+med bands

b) 3 rounds; rest 2 mins

   12 push ups
   6 push press (60)

c) ring dips (3xmax)

d) 3 rounds;

   20kbs (32)
   20 sdhp (32)
   20 thrsters (32)

WOD 2

a) 10 rounds; (for quality, not for time)

   10m handstand walk
   1 legless rope climb

b) Abs

Bench- 67.5+med bands
Dips- 40
metcon- 14.47

14/11/11

2011-11-14T10:22:00.000-08:00

WOD 1

a) Back Squats (3,2,1,1,1)

b) 5 rounds;

15 Deadlifts (100)
15 Toes to Bar

c) Glute Ham Raises (3x6)

WOD 2

a) HSPU'S (5x Max)

b) 30 Muscle ups

squats- 175,185,190,200,212.5(f),212.5 (pb)
metcon- 9.07
hspus- 12,10,9,8,8 (47)
muscle ups- Not timed!

13/11/11

2011-11-14T10:16:00.001-08:00

REST DAY

12/11/11

2011-11-12T09:02:00.000-08:00

WOD 1

a) 'Fran'- 21,15,9;

Thrusters (42.5)

Pull ups

b) 'Helen'- 3 Rounds;

400m run

21 Swings (24)

12 Pull ups

c) 'Grace'- 30 reps;

Clean and Jerk (60)

Fran- 2.38 (see vid)

Helen- 8.14 (first time iv ever done it)

Grace- 2.00

11/11/11

2011-11-11T12:15:00.000-08:00

WOD 1

a) Push press (3,3,3,3,3)

SA DB Bench press (3x12EA)

b) 20/60, 15/45. 10/30;

SDHP (50) / Double unders

c) 3x 500m Row (rest 3 mins)

Push press- 90,95,100,105,110(2)
db bench- 30,32.5,35
metcon- 4.25
rows- 1.34, 1.34, 1.34 (consistantly rubbish )

10/11/11

2011-11-10T12:59:00.000-08:00

WOD 1

a) Back Squats (5x3)

b) 500m Row
   3 rounds;
   1km Run
   20 Push ups (hog)
   20 OH Sit ups (15)

WOD 2

a) 5,10,15....50,45,40....5;
   Double unders
   (can only move on when completed that set unbroken)

b) Abs

Back Squats- 170 (x5)
metcon- 20.07mins
D/unders- 10.40mins

9/11/11

2011-11-09T11:02:00.000-08:00

WOD 1

a) 8 rounds; (rest 2 mins between rounds)

   Max Strict pull ups
   Max strict ring dips

b) 3 rounds;

   400m run
   20 OH Lunges (25)
   20 Toes to bar

Pull ups- 16,13,10,8,9,8,8,8
Ring dips- 18,12,9,9,8,9,8,8
Metcon- 12.05

8/11/11

2011-11-08T10:27:00.000-08:00

WOD 1

a) Bench press (1,1,1,1,1)

Front squats (5x3)

WOD 2

a) 3 rounds;

20 thrusters (42.5)
20 KB Swings (32)

b) 2 rounds;

30 double unders
30 toes to bar

Results;
Bench- 120,125,130,135,140(f) no pb today!
Squats- 140 (x5)
WOD 2 (a)- 9.07 (ruins your back!)
WOD 2 (b)- 5.36

7/11/11

2011-11-07T12:26:00.000-08:00

WOD 1

a) Press (1,1,1,1,1)

b) 'Elizabeth'
   21,15,9;

   Squat cleans (60)
   Ring dips

c) 1km row

WOD 2

a) 10-8-6-4-2

   Muscle ups
   HSPU's

b) Abs circuit

a) 80,85,92.5,95(f),90
b) 6.47 (1 min slower than last time)
c) 3.21
wod 2- 11.47mins

5/11/11

2011-11-05T10:21:00.000-07:00

WOD 1

a) 50 Thrusters (50)

b) 50 kbs (32)
   50 Push ups

c) 3 rounds;

   400m run
   13 Power cleans (80)
   13 Burpees
   13 Pull ups

a) 3.02
b) 3.04
c) 13.46

4/11/11

2011-11-04T14:42:00.000-07:00

WOD 1

a) Front Squats (3,3,3)

b) 3 rds;

   6 Bar Muscle ups
   12 OH Squats (60)

c) 3 rds;

   12 HSPU's
   50 Double unders

Front squats- 140,145,150(2)
part b- 8.10 (first wod with abr muscle ups...interesting!!)
part c- 6.17mins

3/11/11

2011-11-03T09:26:00.000-07:00

WOD 1

a) Snatch (2,2,2,2,2) rest 2 mins

b) 5 round;

   5 Strict pull ups
   10 Push press (50)
   15 Burpees

c) 3 rounds;

   400m run
   15 KBS (32)

Snatch- 80.85.90.95.100 (f).102.5(f)
part b- 9.53mins
part c- 7.02mins (5 mins rest between parts b and c)

2/11/11

2011-11-02T11:07:00.000-07:00

WOD 1

a) High Bar Back Squats (3,3,3)

b) 3 rounds;

   12 Strict press (50)
   24 Sit ups

c) 3 rounds;

   12 Chins
   24 Leg extensions

WOD 2

a) Death By 20m Shuttle

b) 200 Double unders

Squats- 150,160,170 (didnt go to max)
part b- 4.57mins
part c- 6.24 mins
shuttles- 10+10 shuttles
double unders- 3.03mins

1/11/11

2011-11-01T11:13:00.000-07:00

WOD 1

a) Squat cleans (2,2,2,2,2) r 2mins

b) 5 rounds;

   3 C/Jerk (60)
   9 CTB Pull ups
   10 KBS (32)

c) 200 Double unders

WOD 2

a) 5 rounds;

   5 Muscle ups (false grip, turn out at bottom)
   5 HSPU's

b) Negative Leg lowers
   OH Sit ups

Cleans- 110,115,120,125,130 (1)
Metcon- 9.40 mins
D/unders- 4.12 mins
wod 2- 8.33 mins

31/10/11

2011-11-01T11:07:00.001-07:00

REST DAY

29-30/10/11

2011-10-30T13:12:00.003-07:00

DWF 2011

28/10/11

2011-10-30T13:12:00.001-07:00

REST DAY

27/10/11

2011-10-27T09:37:00.000-07:00

WOD 1

a) Bench to 2 blocks (3,2,1,1,1)

b) 3 rounds;

12 HSPU's
50 D/unders

Bench- 110,120,130,135,140 (f)
Metcon- 8.03mins (HSPU'S=Shit!)

26/10/11

2011-10-26T13:05:00.000-07:00

WOD 1

a) Speed Squats (10x2) 60% 1rm + bands (r45secs)

   Speed Deads (10x1) 60% 1rm + bands (r30secs)

b) 3 rounds;

   10 OH Squats (60)
   50 Double unders

Squats- 122.5 +bands
Deads- 150 +bands
Metcon- 5.12mins