Blog

19-09-17

Teams of 2
12 min AMRAP
2 lengths sled push each
30 T2B

Rest 3min

Teams of 2
12 min AMRAP
250m ski each
15 KB Swings @ 24/16kg

Rest 3min

12 min AMRAP
2 lengths KB OH Carry each
8 burpee box jumps each @ 24/20”

Details

18-09-17

A. 2 Hang Squat Clean + 2 Front Squat x 5

B. SPRINT WOD – FOR TIME
30 Power Cleans @ 60/40kg
30/20 cals bike AFAP

Details

15-09-17

A. EMOM x 10
Butterfly tech – 10 reps

B. “Sage at 20”
AMRAP 20 minutes
20 Thrusters @ 40/30kg
20 Pull-Ups
20 Burpees Over the Barbell

Details

14-09-17

A1. Seated DB Arnold Press 8 reps @3011 x 4
A2. Hollow Hold 30sec x 4

B. Teams of 2
50-40-30-20-10
Bench Press @ 80/50kg
DL @ 80/50kg

Details

13-09-17

A. MU Progression – Ring Kipping tech 3 ‘leg swings’ + horizontal row
Those with strength if looking good go for MU attempt

B. For Time:

Row 800 Meters

Immediately followed by…
3 Rounds of:
10 Dumbbell Push Press @ 22.5kg/15kg
15 Dumbbell Box Step-Up
20 Kettlebell Swings @24/16

Immediately followed by…
Row 800 Meters

Details

12-09-17

A. EMOM x 10
1 Power Clean + 3 Split Jerk

B. 30 minute

RX: Teams of 3
30/20 Cal. Assault Bike (each)
150 Wall Balls
30 Power Cleans @ 100/70kg
150 Wall Balls
30/20 Cal. Assault Bike (each)

SCALED: Teams of 3
1 min all out Assault Bike (each)
150 Wall Balls
30 Power Cleans
150 Wall Balls
1 min all out Assault Bike (each)

Details

11-09-17

A. Squat Clean + 3 Front Squats

B. For Time:
50 Power Snatch @ 35/25kg
50 Cal Row
50 Power Snatch @ 35/25kg

Details