APRIL 2019
 

1 APRIL 2019

SKILL - Power Clean

Technique + 5 x 5 @60%

 

WOD - 8 Min AMRAP

4 Squat Snatch @60/45k

6 Chest to Bar Pullups

Scaling Options Available

 

2 APRIL 2019

ACCESSORY - Clean Pulls + Power Clean

3 Sets x 6 Reps @50%

 

WOD - 21-15-9 For Time

Back Squat @70/50k

HSPU

Scaling Options Available

3 APRIL 2019

SKILL - Power Clean

Technique + 5 x 5 @70%

 

WOD - 9 Min AMRAP

20 Alt DB Push Press @22.5/15k

40 Double Unders/80 Skips

Scaling Options Available

4 APRIL 2019

ACCESSORY - Cossack Squats, BS Shoulder Dislocates, Light Bar Scarecrow Clean

 

WOD - 7 Rounds for Time

10 MB Cleans @8/6k

10 Burpees

Scaling Options Available

 

5 APRIL 2019

SKILL - Power Clean

Technique + 5 x 5 @80% 

 

WOD - 3 Rounds for Time

12 Pistols

9 Bar Facing Burpees

6 Clean & Jerk @65/45k

Scaling Options Available

6 APRIL 2019

ACCESSORY - Front Squats

3 Sets x 6 Reps @80%

 

Partner WOD - For Time

50 Dedlifts @60/40k

50 Walking Lunges

40 Back Squats @60/40k

40 BF Situps

30 Cleans @60/40k

30 Box Jumps @24/20" 

20 OH Lunges @50/35k

20 Thrusters @50/35k

100 Double Unders / 200 Skips

Scaling Options Available

8 APRIL 2019

SKILL - Power Technique

WOD - 3 Rounds for Time

200m Run

12 Burpee Box Jumps @24/20" 

9 Power Snatch @60/45

Scaling Options Available

 

9 APRIL 2019

ACCESSORY - Snatch Pulls + Power Snatch

3 Sets x 6 Reps @50%

 

WOD - 15 Min AMRAP

8 OH Squats @50/35k

16 Pistols

16 Step Ups

16 Lunges

Scaling Options Available

10 APRIL 2019

SKILL - Power Snatch

5 x 5 @60%

 

WOD - Dedlift CINDY

7 Rounds for Time

5 Pullups

10 Pushups

15 Air Squats

5 Dedlifts @90/70k

Scaling Options Available

11 APRIL 2019

ACCESSORY - Snatch Grip Push Press, Snatch Grip RDL, Drop Snatch

 

WOD - 8 Min EMOM

100m Sprint

8 Pullups

Rest 1 Min

6 Burpee

6 Alt DB Snatch @17.5/12.5k

Scaling Options Available

 

12 APRIL 2019

SKILL - Power Snatch

5 x 5 @70% 

 

WOD - 12 Min AMRAP

15 Snatch @60/45k

15 Toes to Bar

15 Pullups

Scaling Options Available

13 APRIL 2019

ACCESSORY - Tall Snatch, Snatch High Pull

 

Partner WOD - For Time

800m Run (Together)

50 Hang Snatch @45/30k

60 Ring Dips

70 Box Jumps @24/20" 

80 Pistols

800m Run (Together)

Scaling Options Available

15 APRIL 2019

SKILL - Push/Split Jerk Technique

WOD - For Time

15-12-9-6

Burpee Squat Clean @45/30k

400m Run

Scaling Options Available

 

16 APRIL 2019

SKILL - Push Jerk

5 Sets x 5 Reps @60%

 

WOD - For Time

200m KB Farmer Carry @24/16k

22 OH Lunges

200m KB Farmer Carry

16 OH Lunges

200m KB Farmer Carry

10 OH Lunges

Then 50 American KB Swings

Scaling Options Available

17 APRIL 2019

SKILL - Split Jerk

5 x 5 @60%

 

WOD - 18 Min AMRAP

12 Chest to Bar Pullups

80 Double Unders

2 Split Jerk @60/45k

Scaling Options Available

18 APRIL 2019

ACCESSORY - Behind the Neck Split Jerk, Strict Press, Push Press

 

WOD - 5 Rounds for Time

400m Run

12 HSPU

21 KB Swings @24/16k

Scaling Options Available

 

19 APRIL 2019

GOOD FRIDAY

 

Partner WOD - JESUS

14 Rounds for Time

10 Dedlifts @45/30k

10 Squat Cleans

10 Push Press

At Rounds 3, 7, 9 - 15m Walking Lunge with Bar on Back

*Represents 14 Stations of the Cross & the 3 Times Jesus Fell to the Ground

Scaling Options Available

20 APRIL 2019

Teams of 4 WOD

Each Team Member Broad Jumps 20m to Eggs, Chooses an Egg and Broad Jumps Back to Team.

20 Min AMRAP of

4 Movements and Reps 

Scaling Options Available

22 APRIL 2019

STRENGTH - Power Clean 3RM (20 Mins)

WOD - HELEN - 3 Rounds for Time

400m Run

21 KB Swings @24/16k

12 Pullups

Scaling Options Available

 

23 APRIL 2019

STRENGTH - Front Squat 1RM (20 Mins)

 

WOD - 12 Min AMRAP

10 Box Jumps @24/20"

10 HR Pushups

10 Walking Lunges

Scaling Options Available

24 APRIL 2019

STRENGTH - Hang Power Snatch 2RM (20 Mins)

 

WOD - 3 Rounds for Reps

1:00 Wall Balls @9/6k

1:00 Toes to Bar 

1:00 Cal Row

1:00 Rest

Scaling Options Available

25 APRIL 2019

STRENGTH - Back Squat 3RM (20 Mins)

 

WOD - LANGLEY - 4 Rounds for Time

800m Run

20 Pullups

30 Pushups

50 Air Squats

RX 10/6k Vest

Sergeant Todd Matthew Langley was born in Margaret River, WA in 1976. He enlisted in the Army on 18 April 1993 and transferred to the regular Army on the 14 September 1994 and was posted to 1 RAR. SGT Langley was serving with the Special Operations Task Group when he was killed during deliberate operations against a Taliban Safe Haven on 4 July 2011 in Afghanistan.

Scaling Options Available

 

26 APRIL 2019

STRENGTH - Power Clean & Push Press 3RM (20 Mins)

 

WOD - Complex for Weight (20 Min CAP)

5 Touch N Go Power Clean

5 Front Squat

5 Push Press

5 Back Squat

5 Behind the Neck Push Press

5 Touch N Go Power Clean

Scaling Options Available

27 APRIL 2019

WOD - 5 Rounds For Time

800m Run

25 OH Squats @40/30k

25 SDHP @45/30k

Scaling Options Available

29 APRIL 2019

STRENGTH - Back Squat 2RM (20 Mins)

WOD - CHELSEA - 30 Min EMOM

5 Pullups

10 Pushups 

15 Air Squats

(Score is Completed Rounds)

Scaling Options Available

 

30 APRIL 2019

STRENGTH - Power Snatch & Hang Snatch 1RM (20 Mins)

 

WOD - 10 - 8 - 6 - 4 - 2

Power Clean @80/60k

Chest to Bar Pullups

Scaling Options Available

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

© 2012 by Kalgoorlie Active. All rights reserved