Category Archives: Daily Training

Week Starting 07-01-19

MONDAY A. Back Squat @ 3010; 5-5-3-3-2-2-1-1; Every 2 minutes, for 16 minutes (8 sets) B. 12 min AMRAP: 40 Double-Unders 20 Wall Ball @ 9kg/6kg 10 Toes to Bar     TUESDAY A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Supinated-Grip Strict Chin-Ups x 6-8 reps @ 2110 ***add…

Week Starting 31-12-18

MONDAY A. Every 3 min; 10 Front Squats @ 60kg/40kg 10 Burpees Run 200m x5 + Rest 5 min + B. Every 3 min; 10 Bench Presses 15 KB Swings @ 24kg/16kg Run 200m x5 TUESDAY Closed     WEDNESDAY A. 30-20-10-20-30 Deadlift @ 60kg/40kg Abmat Sit up Wall balls THURSDAY A. 3 Rounds For Ttime:…

Week Starting 17-12-18

MONDAY A. Ground To Overhead; 15 min to work up to a heavy single + B. 20 min AMRAP 5 Ground To Overhead @ 80% of (A) 10 Pull ups 20 Burpees TUESDAY COMP: 3 rounds for time of: 30 dumbbell snatches @ 25kg/15kg 30 toes-to-bars FITNESS: 3 rounds for time of: 30 dumbbell snatches @ 20kg/10kg…

Week Starting 10-12-18

MONDAY A. Power Snatch; 15 min to work up on tech and then build to a heavy double from above the knee + B. Four sets for max reps/calories of: 60 seconds of Assault Bike (for calories) 30 seconds of Power Snatches @ 60/40kg Rest 3 minutes between rounds TUESDAY A. “Desire” For max reps:…

Week Starting 03-12-18

C H A L L E N G E   W E E K Points awarded for: Dressing up in colours: 50 points Points for workouts as noted below Points awarded daily for: Best Dress Up M + F both gyms: 500 points Best 365 Spirit (encouraging others & creating atmosphere): 500 points Points deducted for: Leaving…

Week Starting 26-11-18

MONDAY A. Power Clean; 10 min to work up to a heavy SINGLE + rest 2 min exactly + B. AMRAP 10 min: Power Clean @ 90% A + rest as needed + C. 10 min Quality: -Heavy SA Carry Length Gym Right arm -Heavy SA Carry Length Gym Left arm -20 Hollow Rock (or…

Week Starting 19-11-18

MONDAY A. Hang Squat Clean; 12 min to work up to a heavy single B. COMP 5 rounds for time of: 15 hang squat cleans @ 60/40kg 30 push-ups RX 5 rounds for time of: 10 hang squat cleans @ 50/35kg 20 push-ups FITNESS 5 rounds for time of: 10 hang squat cleans 15 box push-ups C.…

Week 12-11-18

MONDAY A. Power Clean; 10 min to work up to a heavy single (or tech work) B. 12 min AMRAP: COMP: 3 Power Clean @ 90% B 20 T2B 60 DU RX: 3 Power Clean @ 90% B 5-10 T2B 30 DU FITNESS: 6 Power Clean 5-10 Hanging Knee Raise 30 DU or 60 Singles…

Week Starting 05-11-18

MONDAY A. Clean Grip Deadlift; 4-5 reps; x4 B. For Time: COMP 15-12-9-6-3 Squat Clean @ 80/40kg HSPU (deficit if poss) RX 15-12-9-6-3 Squat Clean @ 60/40kg HSPU FITNESS 15-12-9-6-3 Squat Clean Pike HSPU or DB Press C. Hollow Rock ALAP, rest 1 min x 3 TUESDAY A. 20 Min AMRAP: 15 Push Press @…

Week Starting 29-10-18

MONDAY A. Clean Grip Deadlift; 4-5 reps; x4 B. 4 Rounds For Time: 20 Squat Clean @ 60/40kg 20 Burpee C. FLR 3 max effort attempts, rest 60 sec between attempts (10 min total time here) TUESDAY A. 15 Min AMRAP: 15 Push Press @ 40/30kg 15 Kipping Pullup 15 Box Jump @ 30″/24″ + B.…