Strength:
Bench Press
10 x 3 sets @ 50% 1rm
Skill:
3-3-3-3-3 False Grip Pull Ups - Strict
Wod:
Run 1 Mile
20 x KB Swings (24/20)
30 x Power Snatches (40/30)
40 x OverHead Squats (40/30)
50 x Lunges (20/10kg plate overhead)
Row 1km
We are Andover's premier strength and conditioning facility. Over the past 3 years we have brought elite strength and conditioning to the masses following the CrossFit ethos. Our workouts are hard, effective, challenging and fun. Our coaches are knowledgable, friendly and hungry for you to succeed and our members will embrace you as a fellow CrossFitter from the word 3-2-1 GO!!!
Thursday 29 March 2012
Wednesday 28 March 2012
Thursday 29 March
Strength:
Back Squats
10 x 2 sets @50% 1rm
Skill:
3 x Max L-Hang on bars
Wod:
12 min AMRAP
5 Hollow Slides
10 Hollow Rocks
10 Shoulder Touches
Back Squats
10 x 2 sets @50% 1rm
Skill:
3 x Max L-Hang on bars
Wod:
12 min AMRAP
5 Hollow Slides
10 Hollow Rocks
10 Shoulder Touches
Tuesday 27 March 2012
Wednesday 28 March
Olympic Skill:
Full Burgenor Warm Up
Max Effort Split Jerk 1-1-1-1-1
WOD:
Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Full Burgenor Warm Up
Max Effort Split Jerk 1-1-1-1-1
WOD:
Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Monday 26 March 2012
Tuesday 27 March
Strength:
Bench Press
5-5-5-5-5
@ 40/50/65/75/85 % 1RM
Skill:
Hold Bridge Up for 2 minutes
Hold Dip 1 minute at bottom, break as needed
Hold Bridge Up for 2 minutes
WOD:
J.T.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Bench Press
5-5-5-5-5
@ 40/50/65/75/85 % 1RM
Skill:
Hold Bridge Up for 2 minutes
Hold Dip 1 minute at bottom, break as needed
Hold Bridge Up for 2 minutes
WOD:
J.T.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Sunday 25 March 2012
Monday 26 March
Thursday 22 March 2012
Friday 23 March
Strength
10 x 3 Bench Press @55% 1rm
WOD:
"Complete 4 rounds:
100 yard Farmers Walk - AHAP (Car Park)
Sprint 100 yards (Car Park)
AHAP = As Heavy As Possible
Rest 90 seconds between efforts.
10 x 3 Bench Press @55% 1rm
WOD:
"Complete 4 rounds:
100 yard Farmers Walk - AHAP (Car Park)
Sprint 100 yards (Car Park)
AHAP = As Heavy As Possible
Rest 90 seconds between efforts.
Wednesday 21 March 2012
Thursday 22 March
Tuesday 20 March 2012
Wednesday 21 March
Monday 19 March 2012
Tuesday 20 March
Strength:
Bent Over Row
5-5-5-3-1
Skill:
20 x Scorpian (Place 1 foot inside a ring then pivot the free leg from 3 o'clock to 9 0'clock and return it for 1 rep)
WOD:
12 min AMRAP
5 x Burpee Box Jump
10 x Power Clean (60/40)
Bent Over Row
5-5-5-3-1
Skill:
20 x Scorpian (Place 1 foot inside a ring then pivot the free leg from 3 o'clock to 9 0'clock and return it for 1 rep)
WOD:
12 min AMRAP
5 x Burpee Box Jump
10 x Power Clean (60/40)
Thursday 15 March 2012
Friday 16 March
Strength:
Bench Press8 x 2 @ 55% 1rm
Skill:
10 Min HSPU practice
WOD:
"Rankel""
AMRAP 20 minutes of:
100/60kg Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings 32/16
Run 200 meters
Bench Press8 x 2 @ 55% 1rm
Skill:
10 Min HSPU practice
WOD:
"Rankel""
AMRAP 20 minutes of:
100/60kg Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings 32/16
Run 200 meters
Wednesday 14 March 2012
Thursday 15th March
Tuesday 13 March 2012
Monday 12 March 2012
Tuesday 13 March
Sunday 11 March 2012
Monday 12 March
Thursday 8 March 2012
Friday 9 March
Friday 9 March
Strength:
Bench Press
8 x 2 @ 55% 1rm
Skill:
25 x Candle Stick
WOD:
Fight Gone Bad!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Strength:
Bench Press
8 x 2 @ 55% 1rm
Skill:
25 x Candle Stick
WOD:
Fight Gone Bad!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Wednesday 7 March 2012
Thursday 8 March
Strength:
Back Squats
8 x 2 @ 55% 1rm
Skill:
3 Rds -
10 x L-seat Straddle
10 x L-Seat Pike
WOD:
5 Rds
30 x Abmat SitUps
15 x OHS (40/30)
50 x Double Unders
Back Squats
8 x 2 @ 55% 1rm
Skill:
3 Rds -
10 x L-seat Straddle
10 x L-Seat Pike
WOD:
5 Rds
30 x Abmat SitUps
15 x OHS (40/30)
50 x Double Unders
Tuesday 6 March 2012
Wednesday 7 March
Warm Up:
Hoover Ball Warm Up
Burgenor Warm Up
Olympic Lifting:
1. pwr snatch: max for the day. once the weight is no longer a pwr snatch you are finished.
2. pwr cln+ jerk: max for the day. once the weight is no longer a pwr clean you are finished.
Wod:
8 Min AMRAP
10 x KB Snatch 24/16
10 x TGU 24/16
Results:
Hoover Ball Warm Up
Burgenor Warm Up
Olympic Lifting:
1. pwr snatch: max for the day. once the weight is no longer a pwr snatch you are finished.
2. pwr cln+ jerk: max for the day. once the weight is no longer a pwr clean you are finished.
Wod:
8 Min AMRAP
10 x KB Snatch 24/16
10 x TGU 24/16
Results:
Monday 5 March 2012
Tuesday 6 March
Strength:
Bent Over Row
5-5-5-5-5
@ 40/50/65/75/85 % 1RM
3 x 8 Close Grip Bench
SKILL:
Double Unders - 5 Mins AMRAP
WOD:
4rds
Row 250m
10 x Box Jumps
15 x K 2 E
Bent Over Row
5-5-5-5-5
@ 40/50/65/75/85 % 1RM
3 x 8 Close Grip Bench
SKILL:
Double Unders - 5 Mins AMRAP
WOD:
4rds
Row 250m
10 x Box Jumps
15 x K 2 E
Sunday 4 March 2012
Monday 5 March
Thursday 1 March 2012
Friday 2 March
Strength:
Bench Press
8 x 2 @ 50% 1rm
SKILL:
50 rds - 1 x Hollow Rock / 1 x Superman Rock
WOD:
Run 800m
25 Wall Ball Shots
100 Double Unders
25 Pull Ups
Run 800m
Bench Press
8 x 2 @ 50% 1rm
SKILL:
50 rds - 1 x Hollow Rock / 1 x Superman Rock
WOD:
Run 800m
25 Wall Ball Shots
100 Double Unders
25 Pull Ups
Run 800m