Barbells for boobs

Warmup:

Mobilise

Run 400m
10 pull-ups
10 push-ups
10 sit-ups
15 squat
2rounds

Burgener warmup

Workout:
Work up quickly to a max for day Clean and Jerk

Then:
Amazing "Grace"
30 Clean & Jerk at 60kg for time

Stretch

Satans' Tricycle

Warmup:

Mobilise

Row 500m
10 pull-ups
10 ring push-up
10 squats
25 burpees

Workout:
Anaerobic Alactic Endurance
AirDyne Sprints:
20 sec @ maximal effort
2:40 rest spin lightly x 6
rest 6 min
20 sec @ maximal effort
2:40 rest spin lightly x 6

Super sets

Warmup:

Mobilise

2 rounds:
15 squats
7 HSPU
12 KTE
10 CTB Pull-ups

Workout:
A1. Front Squat 3reps; rest 10 secs
A2. Back Squat AMRAP; rest 2mins
7 supersets

B1. Weighted strict Pull-up 4 reps; rest 10 secs
B2. 10 Chest to bar Pull-ups AFAP; rest 2mins
4 supersets

Seated Press and Pull-ups

Warmup:
Mobilise/Stretch

Practice Double Unders
10 AbMat Situps
10 BB OHS
10 Pressup
10 Pull-ups

Workout:
Seated Barbell Press; 6,4,2,6,4,2
Weighted Pull-ups with 2 sec pause at top; 5-5-5-5-5

Foam Roll/Stretch

Snatch, Squat and Abs

Warmup:
Mobilise/stretch

Row 500m
10 Squats
10 AbMat Situps
10 Ring Dips
Burg Warm up

Workout:
A. Hang Snatch Tekkers 3x3
B. Back Squat 3-3-3-3-3
C. Toes to Bar 12reps 5 sets

Read:
"Even if your water supply is amongst the cleanest in the country, it could still be harmful for your health. Yes, you read write. Even if your water source continually meets or exceeds the requirements for both federal regulations and non-enforcable health standards, it could still be filled with prescription drugs and other contaminants."

Read the free article

Power cleans and a finisher

Warmup:
Mobilise/stretch

Row 250m
10 squat
10 burpees
Quickly build weight on power clean

Workout:
Power clean waveload; (3,2,1)x4 rest 2 mins between each set
Then:
5x10 burpees as quickly as possible
Followed by a 1km row

Foam roll

Bench and Pullups

Warmup:
Mobilise/Stretch

10 Ring Pushups
10 Barbell Front Squats
10 Strict Pull-ups
25 AbMat Situps

Workout:
A1. Build to a heavy Close Grip Bench Press - 1RM - Rest as Needed
A2. Build to 1RM - Strict Pronated Pull-up - Rest as Needed
Then:
B1. AMRAP Close Grip Bench Press at 85% of above score - Rest as Needed
B2. AMRAP Strict Pull-ups at 85% of above score - Rest as needed

Read this article about a friend and previous trainer of mines gym: http://www.glamourmagazine.co.uk/blog-opinions/health-and-body/2010/09/crossfit-fitness-classes

Squat Session

Warmup:
Mobilise/Stretch

10 Squats
10 Pullups
10 Pushups
10 HSPU
30secs L-sit
x3

Workout:
A. Build quickly to a tough 1 rep in the high bar back squat
B. Perform Back Squat AMRAP @85% of this score
C. DB Split AMRAP per leg @ 1/3 of Bodyweight with DBs - 1 set per leg rest 2mins between legs

Cadence

Warmup:
Mobilise and Stretch

10 Broad jumps
10 Pressups
x3

Light jogging and agility ladder work

Workout:
30 m sprint
walk back x 3
(rest 3 min b/t sets x 3 sets)

That's 9 sprints in total

Then:
Run 5k

Oly focus

Warmup:
Mobilise/Foam Roll

Pullups
HSPU

Kettlebell complex

Light Clean and Jerk

Workout:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Clean Pulls - 2 sets x 2 reps: rest 3 min
C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min

Stretch

Sunday Snatch Session

Hi guys,

Welcome to the Bsc blog!

We will be documenting the training that goes on here. If you are interested in what we do here please come along and try it.

Warmup:
Mobilise/Foam Roll

3 rounds:
5 Box jumps
10 Kettlebell swings

Burgener warm-up

Tractor tyre flips

Workout:
A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Snatch Pulls - 2 sets x 2 reps: rest 3 min
C. Back Squat @ 90%; 5 sets of 1 rep; rest 3 min