Blog

06-09-17

A. Power Snatch; 12 min heavy single

B. Teams of 3:
100 Calorie Row
75 Burpees
100 Calorie Bike
75 Burpees
100 Calorie Ski

Details

05-09-17

A. Split Jerk 20 min. work up to a heavy single

B. 5 Rounds for Time of:
Row 500 meters
Bench Press 15 reps @ 60/40kg

Details

04-09-17

A1. Back squat @ 3010; 4-6reps x 3 HEAVY SETS
A2. Bent over sa kb/db row; 20 reps/arm x 3

B. 3 rounds for time:
15 pull-ups
20 burpees
30 thrusters @ empty bar

Details

01-09-17

For time:
5 rope climbs
75 thrusters @40/30
50 dips
5 rope climbs
50 overhead squats @40/30
75 sit-ups
5 rope climbs

Details

31-08-17

A. Squat Snatch; EMOM x 15 – build

B. Every 5 min x 4
20 DB Walking Lunges @ 20kg/12.5kg
Bike 20/15 Cal

Details

30-08-17

A. Split Jerk 15 min play

B. Quick 5 min Kipping C2B tech

C. 5 min;
5 C2B
5 C&J @ 80/60kg

Details

29-08-17

12 min AMRAP
P1:AMRAP Cal Ski
P2:AMRAP Hang Power Snatch @ 30/40kg
Every min swap over and keep counting reps

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rest 4 min

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12 min AMRAP
P1:AMRAP Box Stepup @ 24″/20″
P2:AMRAP Cal Bike
Every min swap over and keep counting reps

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rest 4 min

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12 min AMRAP
P1:AMRAP Heavy Bag Front Squats
P2:AMRAP Cal Row
Every min swap over and keep counting reps

Details

28-08-17

A1. Front Squat; Heavy Single
A2. HSPU; 2-3 reps; x5
//Scaling options – strict DB seated press at challenging weight, or box assisted HSPU/abmat HSPU

B. FOR TIME
ALL OUT 100% – INTENSITY!!!
Elizabeth

21-15-9
PC @ 60/40kg
Ring Dip

Details