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New week

Starting the week with today’s training session

Sunday

19.10.14

#1

21-18-15-12-9
Pull ups
Kettlebell Swings
Front Squats
Dips
*800m Run between sets*

#2

3 Rounds
7 Overhead Squats
20 Push ups
60m Farmers Walk

#3

3 Rounds
3 Weighted Pull ups
3 Sots press
3 Double Turkish get up
3 Muscle ups

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Midweek training

Here’s tomorrow’s session, some high speed low drag work for the most part. We’ll try and efficiently move weight around. We’re picking up conditioning again, since besides our last session, we were working on increasing strength numbers for a while. More TT’s and metcons to follow now with the regular S&C sessions.

Tuesday

14.10.14

#1

5-5-5-5
Sots press
Clean+Lunge

AHAP

#2

2 Rounds
100m Racked Weight carry
100 Single Kettlebell Snatches
30 Box jumps

#3

For Time:
100 Double Unders
80 Push ups
60 Toes to bar
50 Kettlebell Swings
40 Overhead Squats w/ Single Kettlebell
20 Weighted Dips
15 Weighted pull ups
10 Muscle ups

 

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Back at it

Breaking the silence with tomorrow’s training session.

Sunday

12.10.14

#1

7-7-7-7
Strict Press

#2

3 Rounds
12 Double Kettlebell Snatch
15 Dips
7 Chest to Bar pull ups

#3

2 Rounds
10 Clean and Jerk
20 Burpees
30 Push ups
40 Air Squats
10 Turkish Get ups

#4

4 Rounds
5 Weighted Dips
12 Front Squats
5 Muscle ups

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Thursday

Posting the training session for tomorrow

Thursday

18.09.14

#1

15 Clean and Jerk @95#
15 Burpees
20 Clean and Jerk @115#
20 Burpees
25 Clean and Jerk @135#
25 Burpees

#2

3 Rounds
10 Benchpress
20 Box Jumps
100m Tire Drag

#3

5 Rounds
10x KB complex [2x Double swing + 1x Double snatch + 1x Double push-press]
200m Run
21 Overhead Walking Lunges
9 Pull ups

 

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07.09.14

Trying out another ‘Monster Mash‘ set up today, the previous one went pretty well and was a nice change of pace to play around with.

Sunday

07.09.14

Timed workout

Begin at 0:00

10,9,8,…3,2,1 reps of:
Overhead Squat
* After each round of squats perform 1 push jerk

AHAP

Begin at 25:00

5 Rounds
5 Double Kettlebell Snatch
10 Double Kettlebell Swing
15 Box Jumps

Begin at 45:00

3 Rounds
10 Strict Pull ups
5 Weighted Dips
3 Muscle ups
1 Bar pull over

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31.08.14

Starting a new week with a new training session.  Working up some weight this time around.

#1

1-1-1
Clean and Jerk

AHAP

#2

21-15-12-9-6
Double Kettlebell Snatch
Box Jump

#3

For time:
15 Strict Pull ups
12 Overhead Squats
21 Burpees
7 Muscle ups
21 Overhead Walking Lunges
12 Clean and Jerk
15 Weighted Pull ups

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