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23/02/17

A. Deadlift @ 3010; 6-8 TnG Reps; x5

B. 4 minute AMRAP
DB Burpee To Overhead

C. Side Plank; ALAP/side; x4, rest same as work time.

Details

22/02/17

5 Rounds of (2 minutes work / 4 minutes rest):

In 2 minutes
Ground To Overhead; 10/8/6/4/2 TnG Reps
C2B; AMRAP in one set
STEP-DOWN Box Jump @ 24″/20″ in time remaining
Rest 4 minutes between rounds

Details

21/02/17

Double Under Technique

EMOM 12 minutes
Odd: 15 Wall Balls
Even: 15 Box Jump Overs @ 24″/20″
+
Rest 3 minutes
+
EMOM 12 minutes
Odd: 50 Double Unders/100 Singles
Even: 15 KB Swings @ 28kg/20kg

Details

20/02/17

A. OHS @ 22×0; 4-5 reps; x5

B.

PERFORMANCE
For Time:
30 Shoulder to Overhead @ 40kg/30kg
9 Muscle Ups
20 Shoulder to Overhead @ 60kg/40kg
7 Muscle Ups
10 Shoulder to Overhead @ 80kg/50kg
5 Muscle Ups

FITNESS
For Time:
20 Shoulder to Overhead
9 Muscle Up Transitions OR ring dip/bar dip OR box dip
15 Shoulder to Overhead
7 Muscle Up Transitions
10 Shoulder to Overhead
5 Muscle Up Transitions

Details

17/02/17

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,…

Details

16/02/17

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,…

Details

15/02/17

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,…

Details