Blog

25-08-17

A. LAT Ring Row 6-8 x 4 for quality – building from last week

B. False Grip Strict Ring Chin Ups 3-5 reps x 4 (weighted if easy)

C. quick 2 min MU attempt for those who looking good here!

D. 30 min AMRAP:
3…6….9….
C2B
DL @ BWT
Ring Dip
+
15/10 Cal Bike

Details

24-08-17

A. EMOM x 12
Squat Snatch.OHS

B. Every 5 min x 5
10 Thruster @ 40/30kg
10 Burpee
Row 200m/150m

Details

23-08-17

A. Split Jerk 15 min play

B. Quick 5 min Kipping T2B tech refresher (lat pull down on the bar on way back)

C. For Time
50 DU
10 T2B
40 DU
10 T2B
30 DU
10 T2B
20 DU
10 T2B
10 DU
10 T2B

Details

22-08-17

YGIG:
12 min AMRAP
15/12 Cal Row
10 BJ @ 30″/24″

rest 4 min

YGIG:
12 min AMRAP
20/15 Cal Bike
15 KB Swing @ 24/16kg

rest 4 min

YGIG:
12 min AMRAP
200m/150m Ski
15 Ball Slam

Details

21-08-17

A1. Front Squat; 20 reps; x3
A2. HSPU; AMRAP STRICT in 3 min; x3

B. FOR TIME
ALL OUT 100% – INTENSITY!!!
3 Rounds;
5 TnG PC @ 70/45kg
5 Lateral Bar Burpee
2 length gym shuttle run

Details

18-08-17

A. 5-10 min Split Jerk Tech warm up

B. Split Jerks (off the racks) 5 x 5

C. 15-12-9-6-3
Power Cleans @ 60/40kg
Pull-ups
Front Squats @ 60/40kg
Pull-ups

Details

17-08-17

A. Lat Ring Row 6-8 x 4 for quality – building from last week

B. False Grip Strict Ring Chin Ups 3-5 reps x 4 (weighted if easy)

C. Ring Kipping tech practice – 10-15min

D. 12 min AMRAP
2 length double KB OH Carry
5 Renegade Rows
10 Box Jumps
Row 15/12 Calories

Details

16-08-17

A. Snatch Pull + Squat Snatch, rest 60 seconds x 6

B. 5 min Kipping T2B tech

C. For Time
21-15-9
Single Arm DB Push Press @ 22.5kg/15kg, *21 Each arm, 15 each arm, 9 each arm
T2B // V-Ups

Details