15/02/17

15/02/17

  • 14th Feb 2017
  • Kevin Tran

MON

A. Clean – 1RM  (increase from last mon)

B. 30 Squat Cleans For Time @ 100kg/70kg (or 90% of Part A)

TUE

5 Rounds, Each For Time;
2 Length Gym Bear Crawl
10 HSPU/ DB Strict Press HEAVY
15 KB Swing HEAVY
20 Burpee 6″
25 Cal Row
*Rest 2 min between each round, each round change the order of the movements.

WED

A. Snatch 1RM (increase from last week)

B. For time:
50 DB Thruster @ 20kg/12.5kg
50 Box Jump @ 24″/20″
50 DB DL @ 20kg/12.5kg
100 Double Unders
25 Wallball “2-for-1s” @ 9kg/6kg (Wallball/Airsquat while in air/Wallball)
5 Rope Climb
100 ABMAT Situps

THU

A. CGBP 1RM (increase from last week)

B.

PERFORMANCE
As many rounds as possible in 20 minutes
10 Chest to bar Pull Ups
10 Ring Dips
30 Air Squats

FITNESS
As many rounds as possible in 20 minutes
10 Ring Rows
10 Box Dips
30 Air Squats

FRI

A. Kipping Skills Development

B. OPEN WORKOUT 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots @ 9kg/6kg
30 cleans @ 61kg/43kg
20 muscle-ups