5k Row/Front Squats/METCON

AM


5km Row - 18:23

rest 5 mins

5 Front Squats on the minute every minute for 5 minutes @ 80kg,90kg,100kg

PM


5 Rounds

• 50 Double Unders
• 15 Ring Dips

Shoulder felt ok on Ring dips

Rowing splits/Mr. Joshua

AM


8 x 500m Row intervals with 2 mins rest inbetween. Splits were slowest 1:44, fastest 1:38

PM


Mr. Joshua

5 Rounds for time:

• Run 400m
• 30 GHDs
• 15 Deadlifts @ 112.5kg

18:19 Rxd

Back Squats/ 2 metcons

Back Squats for singles-110kg,120kg,130kg,135kg,140kg, 150kg (F)

rest 5 mins

21-15-9 reps for time of:

• Front Squat @ 50kg
• Burpees

03:40 Rxd

Rest 4 hours

5 Rounds for time:

• 50 Double Unders
• 30 Box Jumps @ 24"
• 15 H/R Press ups

08:59 Rxd

Goat WOD/Hill sprints

For time:

• Row 500m
• 50 Pistols (alternating legs)
• Row 400m
• 40 Pistols
• Row 300m
• 30 Pistols
• Row 200m
• 20 Pistols
• Row 100m
• 10 Pistols

14:38, more work needed on pistols but slowly improving!!

rest 4 hours

Hill runs and sprints

Last 2 days

Fri 25th
AM

Front Squats @ 100kg - 5 reps
                    @ 120kg - 4 reps
                    @ 125kg - 1 rep

Back Squat @ 110kg - 20 reps

PM

For time:

• Run 1200m
• 63 SDHP @ 35kg
• 36 H/R Press ups
• Run 800m
• 42 SDHP @ 35kg
• 24 H/R Press ups
• Run 400m
• 21 SDHP @ 35kg
• 12 H/R Press ups

17:13 Rxd

Sat 26th

Front Squat singles 80,100,110,120,125kg

WOD taken from my mate Dan Watson

10 Min AMRAP

• 7 Front Squats @ 40kg
• 35 Double Unders

11 Rounds + 1 DU

Chipper/ 2011 Regionals WOD

AM

For time:

• Row 1k
• 50 Burpees with a 6" jump
• Run 800m

09:30 Rxd

PM

21-15-9 reps for time of:

• Deadlifts @ 140kg
• Box Jumps @ 30"

04:11, 12 seconds off my PB but relatively happy as it was 2nd WOD of the day and Ive not been training properly since Jauary

400m Splits/Cleans/20 min WOD

8 x 400m running intervals with 90 sec rest inbetween
1:09/ 1:07/ 1:11/ 1:10/ 1:11/1:11/ 1:14/1:07

rest 1 hour

With a 12 minute Clock perform 5 Power Cleans @ 85kg on first minute/15 Air squats on the second. No missed reps, felt strong.

PM


With a 20 minute running clock perform:

• 10 Pistols on even minute
• 15 GHDs on the odd minute

Back Squats/METCON

It was my aim to get 5x5 @ 130kg Back Squat

5 @ 130kg
4 @ 130kg, failed last rep
5@ 120kg
5 @ 120kg
5@ 120kg

rest 5 mins

10 Rounds for the time of:

• 10 Burpee Box Jumps
• 15 Air Squats
• 20 Double Unders

14:29

Deads n Push ups/ Hill runs

7 Rounds for time:

• 7 Deadlifts @ 120kg
• 14 Press ups

04:52 Rxd

Hill Runs

Back Squats/MANC GAMES WOD/100 Burpees

AM

Back Squats x 5 @ 130kg
Back Squats x 20 @ 107.5kg

PM


10 min AMRAP

• 150 Double Unders
• 100 Wall Balls @ 9kg

445 reps....

Far too early to do Wall Balls, shoulder took a pounding!!

rest 30 mins

100 Burpees with a 6" jump

05:15

500m Rows/Sled Pulls/Battling Ropes

3 x 500m Row with 3 minutes rest in between

• 1:29.9
• 1:35
• 1:39.2

rest 10 mins

5 x 50m Sled sprints with 50kg, rest while partner does it. 

rest 10 mins

5 Rounds of

• 20 Secs AMRAP Battling Ropes (average 25 reps)
• 20 Secs AMRAP GHDs (average 9 reps)
• 20 Secs rest

"MAURICE"

AM


Front Squats  for heavy singles upto 120kg
Hang Squat Cleans upto 105kg
Full Squat Cleans upto 110kg

PM

Hero WOD in memory of my Grandad

"MAURICE"

5 Rounds for time:

• 20 Burpee Box Jumps (2012 Regional Standard)
• 15 Front Squats @ 42.5kg/60kg
• 10 SDHP @ 42.5kg/60kg

18:32 Rxd

5km Row

For time:

Row 5km- 18:23 (10 secs off my PB)

Last wod in sharm

For time: -300 Double unders -25 Burpees -200 Double unders -50 Burpees -100 Double unders -75 Burpees 19:45 rxd

Egypt WOD 3

5 Rounds for time: - 50 Double unders - 40 Air Squats - 30 Sit ups - 20 H/R Press ups - 10 Ballistic lunges 16:25

Beach WOD

For time: -Run 5 x 40m shuttles -10 Burpees -Run 4 shuttles -20 Burpees -Run 3 shuttles -30 Burpees -Run 2 shuttles -40 Burpees -Run 1 shuttle -50 Burpees 11:37 Rxd

Pushing Annie

Pushing Annie

50-40-30-20-10 reps for time of:

• Double Unders
• Hand Release Press ups
• Ab-mat Sit ups

11:26 Rxd (PB by 24 secs)

Hero WOD "SMALL"/ deadlift AMRAP

"SMALL" 3 Rounds for time: -ROW 1k -50 burpees -50 box jumps -Run 800m 36:25 RXD DEADLIFT AMRAP @ 140kg-28 reps unbroken

Texas Method/METCON/100 GHDs

AM

5x5 Back Squat @ 127.5kkg

PM

5 Rounds for time:

• 15 Sumo Deadlift Highpull @ 42.5kg
• 15 Front Squats @ 42.5kg

07:55 Rxd

rest 5 mins

100 GHDs for time, on minute every minute perform 5 Ball Slams @9kg

04:37 Rxd

Annie the Chief/ Battling Rope Tabata

ANNIE the CHIEF

For time:

• 50 Double Unders
• 50 Ab mat Sit ups
• 5 x Rounds of the Chief
• 40
• 40
• 4
• 30
• 30
• 3
• etc

12:55 Rxd

Tabata Battling Ropes

Highest 31/ Lowest 26

1 x 5/1x 20 Back Squat...Long METCON

AM
1 x 5 Back Squats @ 127.5kg
1 x 20 Back Squats @ 105kg (PB)

PM

5 Rounds for the time:

• Row 500m
• 50 Double Unders
• 25 GHDs
• 25 Box Jumps @ 24"
• 50 Air Squats

28:35.....Tough one

20 min AMRAP

20 min AMRAP -10 Hang squat cleans @ 42.5kg -15 H/R Press ups -20 Battling Rope waves 11 Rounds

6 x 400m splits/Front Squats. METCON

AM

6x400m Sprints with 90 secs rest inbetween

1:02,1:09,1:11,1:10,1:11,1:10

rest 5 mins

5 x 3 FRONT SQUATS

80kg/100kg/110kg/120kg/125kg (PB)

PM


5 Rounds for time:

• 15 Deadlifts @ 90kg
• 15 Bar facing Burpees

07:21 RXD