Thirsty Thursday

Strength/Olympic Lifting

Hang Power Snatch 3-3-3-3-3

Snatch Pull 2-2-2-2-2

Then

3 x 400m with 2 mins rest

Conditioning

10 Hang Power Snatch 52.5/35kg
20 Double Unders
200m Run
8 Hang Power Snatch 52.5/35kg
40 Doubles Unders
200m Run
6 Hang Power Snatch 52.5/35kg
60 Double Unders
200m Run
4 Hang Power Snatch 52.5/35kg
80 Double Unders
200m Run
2 Hang Power Snatch 52.5/35kg
100 Double Unders
200m Run

Mondayitis – 17/7/17

Strength/Skill
Part A

A. Squat Cleans 2’s
with
A2.False grip body rows and transitions

EMOM x 5
Part B
3 Hang Squat Cleans
3 Push Press

Conditioning
Part C.

In 5 mins of total work on a continually running clock

Person 1
2:30 Min Row for Max Meters

Person 2
AMRAP 2:30 of
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
3 Push Jerks

Person 3
Rest 2:30/active recovery assault bike

x 4


Allstar Saturday 15/7/17

Today is a team based workout. with 3 short but sweet WODS. All workouts for the 2017 Allstar affiliate series have been released so what better way to test the waters than to try the first 3.

In teams of 6. We will make teams or you will be grouped with people of similar ability or you can just workout with your buddies.

Workout 1
Chase-The-Ace-Logo-2015-highres1

“Chase the Ace”
FFF/MMM – All 3 ladies go first with a 1 min transition then the men will go.

Follow the leader style. The speed of your first athlete will determine how high you can climb the ladder

AMRAP – 6Mins of:
6-8-10-12-14-16 etc
Shoulder to Overhead 50/30kg
Run 25m
Boxjump Overs 20″

Workout 2
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“POPCORN”
MMM/FFF
Teams will be bouncing around in this workout with the aim of finishing with as much time as possible to earn time on the pullup bar. All 3 males go first then the women go at the 7 min mark.

On a 7 Min Running clock
PART A
Row 250m
15 Lateral Burpees
25 Power Snatches 35/25kg

Part B
Max Pullups in reminder of the time.

Workout 3
cyborg
“CYBORG”
Part A
In 4 Mins build to a max complex of 1 Clean + 3 Front Squats

Part B
Max Reps in 6 Mins of
Hang Squat Cleans 60/40kg
2 Min Per athlete

Remember that today no matter what ability we can scale weights and reps to accommodate everyone.