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
Tuesday, 12 October 2010
Sunday, 10 October 2010
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
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
Saturday, 9 October 2010
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
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
Tuesday, 5 October 2010
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
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
Monday, 4 October 2010
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
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
Saturday, 2 October 2010
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
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
Friday, 1 October 2010
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
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
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