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Posted by: | on February 27, 2012

Chipper time 28 Feb

jk brad

Strenght

Clean + Jerk

3 – 3 – 3 – 3 – 3


 

WOD

Chipper for time:

Run 800m

40 Press ups (hand release)

30 O/H Lunges (20/10kg)

20 Burpies

10 HSPU

 

Posted in Olympic lifting |

Posted by: | on January 30, 2012

‘ARI’ 31 Jan

Ari Smith - Future champion athlete

Ari Smith - Future champion athlete

Strength

Clean and Jerk 1-1-1-1-1-1-1

* Between each set do 15 Hip extensions

WOD: ‘ARI’

5 Rounds for time:

5 KB Cleans

5 KB Front Squats

5 KB Push press

5 KB Snatch

*Do 5 reps on each arm

* Weights 

RX = 24kg & 16kg

Silver = 20kg & 12kg

Bronze = 16kg & 8kg

 

 

Posted in Kettlebell training, Metabolic conditioning, Olympic lifting, Strength |

Posted by: | on January 16, 2012

Turkish get up 17/1

IMG_3094[1]

Strength: Turkish Get Up

6     6     4     4     2     2

WOD

5 Rounds for time
4 TGU (24/16kg)
8 Snatches (40/20kg)
12 Hand release press ups

Posted in Gymnastics, Kettlebell training, Metabolic conditioning, Olympic lifting |

Posted by: | on January 10, 2012

JUMPING BEARS 11/1

I love the work ethic of andfitters! Leave nothing in the tank...

I love the work ethic of andfitters! Leave nothing in the tank...

Skill / Stregnth: Snatch 3 x 3
WOD: 6min AMRAP

10 Box jumps

10m Bear crawl

10Wall balls (6kg – men to the black line, ladies to the grey line)

10m Bear crawl

Compare to 3 November 2011

Posted in Gymnastics, Metabolic conditioning, Olympic lifting, Strength |

Posted by: | on December 11, 2011

Monday 12 December

Strength day 1

Squat snatch

5 5 5 5 5

WOD: 5min Cap
10 down to 1 ladder of:
O/H squats (40/20kg)
Lateral bar bounds

Posted in Metabolic conditioning, Olympic lifting, Strength |
Tags: , , , , ,

Posted by: | on November 21, 2011

Monday 21 November

Strength: 3×3 Squat clean

WOD: 15min AMRAP
100 double unders
3 squat cleans, 3 burpies, 6 Squat cleans, 6 burpies, 9 Squat cleans, 9 burpies…

Gold: 60/40kg Silver: 50/30kg Bronze: scale as needed

Posted in Metabolic conditioning, Olympic lifting |

Posted by: | on November 17, 2011

Friday 18 November

Luke - T2B

Stregnth: Snatch 3 3 3 3 3

WOD: FRAN

Posted in Metabolic conditioning, Olympic lifting |

Posted by: | on November 2, 2011

Thursday 3 November

Skill / Stregnth: Snatch 3 x 3

WOD: 6min AMRAP

  • 10 Box jumps
  • 10m Bear crawl
  • 10Wall balls (6kg – men to the black line, ladies to the grey line)
  • 10m Bear crawl

Posted in Metabolic conditioning, Olympic lifting |

Posted by: | on November 1, 2011

Wednesday 2 November

Ollie and Cam KB swinging

Skill & Strength: Cleans 5 x 5

WOD: 10 min AMRAP:

  • Double unders
  • Every time you stop, do 20 Hollow rocks

Posted in Gymnastics, Metabolic conditioning, Olympic lifting, Strength |