Daily Training - 365 Performance

21/04

  • 21st Apr 2011
  • Scott

GHD Complex
3×10 – 1 min rest between sets

AMRAP in 10 min
5x Burpee pull-ups
20x Double unders

Post # of rounds for WOD to comments.

*Reminder – no class @ 6.30pm tonight

Hips

  • 20th Apr 2011
  • Scott

Squat Clean 1 – 1 – 1

Run 1km
15 – 12 – 9
Power Clean (60kg/40kg)
Toes to Bar
Run 1km

Post weight for Squat clean and time for WOD to comments.

*Awesome work to everyone who came down last night (how good was the feed after!) and a special shout out to the girls who went out of their comfort zone with the box jumps and Steph who showed the guys up!

Birthday Presents

  • 19th Apr 2011
  • Scott

‘Fight Gone Bad’

5 rounds
Wall-ball: 10 ft target. (Reps)
Sumo deadlift high-pull: 40kg/30kg (Reps)
Box Jump: 24inch box (Reps)
Push-press: 40kg/30kg (Reps)
Row: (Calories)

1 min @ each station. No rest between stations. 1 min rest at end of each round.

Post score (all reps combined) to comments.

Intervals

  • 18th Apr 2011
  • Scott

Sumo Deadlift
3 – 3 – 3

Run intervals
100m x 10 (90 sec rest between each sprint)

Post weight for Sumo DL and Fastest/Slowest 100m time to comments

Sectional WOD #4

  • 15th Apr 2011
  • Scott

AMRAP 10 minutes

60 Bar facing burpees (face the bar, burpee jump over the bar, face the bar, repeat etc)
30 Overhead squats (55kg males/40kg females)
10 Muscle ups

Post reps to comments