Blog

20/01/17

A. Open Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters @ 40/30kg
Burpees
B. L-Sit Hold on Parrallettes/Plates OR Hanging Knee Raise off of bar

/ACCESSORY
AMRAP Burpee Ring MU In 10 min OR AMRAP Burpee C2B Pullup in 10 min

Details

19/01/17

A1. CGBP @ 3010; 7-9 reps; x5, rest 60 sec
A2. DB Ext Rot @ 3010; 8-10 reps; x5, rest 60 sec
B.
10-1
Deadlift @ 1.5 x BWT
Power Clean @ BWT
HSPU @ deficit if you can get 10 reps out

Details

18/01/17

A. 15 min to work to a heavy Squat Snatch
B.
PERFORMANCE:
Buy In…
40 Cal Row
40 Toes To Bar
Then…
AMRAP 12 Min
20 DU
OHS Ladder @ 40/30kg (3..6..9..12..etc)

FITNESS:
Buy In…
30 Cal Airdyne
50 ABMAT Situp
Then…
AMRAP 12 Min
60 Single Skips
Goblet Squat Ladder @ 24kg/16kg (3..6..9..12..etc)

/ACCESSORY
Row 500m @ +5sec PR PACE, rest 2 min, x7

Details

17/01/17

A1. Front Squat; 32×1; 3-4 reps; x5, rest 90 sec
A2. C2B Pullup; 5-15 reps; x5, rest 90 sec

B. 10 min AMRAP
10 Wallball @ 9kg/6kg
8 KB Swing @ 24kg/16kg
6 Box Jump @ 24″/20″
+
rest 2 min
+
10 min AMRAP
Row 200m
10-20 Alt. Leg Pistol/20 Plyo Lunge/20 Walking Lunge
20 HR Pushups

Details

16/01/17

A1. Deadlift; 1.1.1; x4 – heavy as poss, drop bar @ top. rest 10 sec between reps. no straps
A2. Strict Muscle Ups; AMRAP; x4

B.
PERFORMANCE:
15-12-9-6-3
Clean & Jerk @ 70kg/45kg
T2B
Bar Facing Burpee

FITNESS:
15-12-9-6-3
Ball Slam x2
V-Up
Burpee

/ACCESSORY
GHD Situp – 75 Reps For Time
Sorenson Hold; Accumulate 5 min

Details

13/01/17

A1. Front Squat @ 52×1; 3-4 reps; x4, rest 90 sec
A2. Couch Stretch 30sec/side

B. Open Workout 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls @ 9kg/6kg
90 Double-unders
30 Muscle-ups

Details

12/01/17

A. 21-15-9
HSPU
Box Jump @ 30″/24″
Deadlift @ 120kg/80kg

B1. Hollow Hold; 60 sec, x4
B2. Partner Kneeling Leg Curl @ 50A0; 5-10 reps; x4
B3. Glute Bridge @ 3010; 15 reps; x4

Details

11/01/17

A. Power Snatch – 15 min to work to a heavy single

B. Power Snatch Ladder @ 50% of Part A
Death By EMOM
1..2..3..4.. etc

C. 12 min AMRAP
TEAMS OF TWO – YGIG;
5 HANG Power Snatch @ 40/30kg
1 Rope Climb

Details

10/01/17

A1. CGBP @ 3010; 8-12 reps; x5, rest 60 sec
A2. DB Ext Rot @ 3010; 8-10 reps; x5, rest 60 sec

B. For Time
25 Cal Bike
50 Ring Dip
25 Cal Bike
50 Burpee to 6″ Reach

C. Band Pull apart @ 5010; 20 reps; x3

Details