TRY THIS

Tabata box jumps
Tabata sit ups

7 rounds of:
5 weighted chin ups
10 bodyweight chin ups
15 dumbbell bench press
...for time

GET SOME!!!

Timbo - don't forget to post your comments as to how you went!

Saturday and Sunday CrossFit WODs

Sunday
21-18-15-12- and 9 rep rounds of:
40kg Deadlift
40kg Hang clean
40kg Front squat
40kg Push jerk

23 minutes 29 seconds.


Saturday 0verhead Squat fun!
One of the most humbling yet rewarding exercises in my opinion. Brilliant for developing strong shoulder stability (and mobility) and strong midline stabilization (core strength). GET SOME!

Overhead Squats 7 x 3 reps
40kg - 50kg - 60kg - 70kg - 80kg - 82.5kg
and then 60kg for 12 reps.
My aim is to be able to overhead squat my bodyweight (approw 98kg) by the end of the year.

Box jump/sit-up circuit to finish.

Wednesday

10 Rounds for time:
10 Deadlift
10 Push ups

Get some!

New outdoor exercise facilities in Wentworth Park!

As many rounds as possible in 20 minutes:

10 Pull ups
10 Kettlebell swings
10 Wall ball throws

(10 rounds + 5 pull ups)




Saturday:
Barbell complex. 50 kg barbell (just over 50% of bodweight - 97kg).
As many rounds as possible in 30 minutes.

4 reps Power Snatch
4 reps Overhead Squat
4 reps Power Clean
4 reps Push Press
4 reps High Pull

(12 rounds + 4 Power Snatch and 4 Overhead Squat )

Thursday Kettlebell/Bodyweight circuit

For time:

28kg KB Clean & Press 10 each arm - 20 push ups - 2 L-pull ups
28kg KB Clean & Press 8 each arm - 20 push ups - 4 L-pull ups
28kg KB Clean & Press 6 each arm - 20 push ups - 6 L-pull ups
28kg KB Clean & Press 4 each arm - 20 push ups - 8 L-pull ups
28kg KB Clean & Press 2 each arm - 20 push ups - 10 L-pull ups

15 mins 30 seconds.

Monday night

7 rounds of:
50 kg Power Snatch - 5 reps
50 kg Push Press - 5 reps

Rest 1-2 minutes between rounds.

Sunday CrossFit WOD

5 rounds for time:
20 lb Wall Ball throws - 25 reps
Pull ups - 30 reps

Uuuurrrghhhh...Ouch! 22 mins 52 seconds. SHOCKING FACIAL EXPRESSION!!!

Pain in the Park. Saturday 2nd June

Warm up
L-hangs and L-sits

Run 400m
20 Thrusters
Run 400m
20 Box jumps
20 Pull ups
20 Box jumps
Run 400m
20 Thrusters
Run 400m


As many rounds as possible in 12 minutes:
2 sumo deadlift high pull, run up stairs, run 50m 2 push ups, run to bottom of stairs
4 sumo deadlift high pull, run up stairs, run 50m 4 push ups, run to bottom of stairs
6 sumo deadlift high pull, run up stairs, run 50m 6 push ups, run to bottom of stairs
8 sumo deadlift high pull, run up stairs, run 50m 8 push ups, run to bottom of stairs
...and continue. Each time increase the reps of each exercise by 2.

Wednesday

Between myself and Tim, we got through the following 3 rounds. Very little rest between exercises, Work/Rest ratio is approx 1:1, while I lifted/rowed etc, Tim rested and vice versa.

Row 2000m (eg: Me 250m, Tim 250m, Me 250m, Tim 250m...)
1 arm dumbbell snatches 60 (eg: Me 5 each arm, Tim 5 each arm...)
Chin ups 60 (6 x 5 each)
Push Press 60 (3 x 10 each)
High Pull 60 (3 x 10 each)

Row 1500m
1 arm dumbbell snatches 40
Chin ups 40
Push Press 40
High Pull 40

Row 1000m
1 arm dumbbell snatches 20
Chin ups 20
Push Press 20
High Pull 20