Blog

01/09/16

Row 2km
+
Karen:
150 wall balls
+
5 min FLR accumulated AFAP

Details

31/08/16

Shoulder INT/EXT Rotation mobility
+
INT-ADV:
Ring MU Tech using band
BEG:
A. Negative SUPINATED Pull; ALAP Negative; x6, rest 30 sec
B. Standing Supinated DB Curl @ 3030; 5-7 reps; x4, rest 60 sec
+
///ADV
“Amanda”
9-7-5
Muscle Up
Squat Snatch @ 60/40kg
///BEG
9-7-5
Banded Pull
Box Dip
Power Snatch + OHS

Details

30/08/16

3 ROUNDS [15 min cap]
25/20 cal row
15 burpees over rower
25 American kb swing
+
rest 4 min
+
3 ROUNDS [15 min cap]
25-75 DU
40/30 cal bike
20 BB Bench
+
rest 4 min
+
3 ROUNDS [15 min cap]
25 ball slam
10/5 wall walk
50 DB step up (total) 24”/20″

Details

29/08/16

A. Power Clean. Front Squat. Squat Clean; 1.2.1; Every 90 sec x 8 – build
+

///ADV
12 Min AMRAP;
3 Squat Clean Thruster @ 50/35kg
3 C2B
6 Cluster
6 C2B
9…12…15…
///BEG
12 Min AMRAP;
3 Thruster
3 Ring Row (TOUGH)
6 Thruster
6 Ring Row
9…12…15…

Details

26/08/16

21-15-9
Push Press @ 60/40kg
Burpee Box Jump

+

EMOM 15 min
#1 – L-Sit On Rings ALAP
#2 – Hollow Rock 60 sec
#3 – Rest

+

60 sec row max cal – DAMPENER #10

Details

25/08/16

Power Snatch; 3-3-2-2-1-1

+

FOR TIME
22 T2B
22 Power Snatch @ 60% of above
22 Burpee

Details

24/08/16

Pistol tech piece

///ADV
40-30-20-10 Pistol (or variants)
20-15-10-5 HSPU
100-75-50-25 DU

///BEG
40-30-20-10 Reverse Lunge
20-15-10-5 Standing DB Press
100-75-50-25 Single Skip

+

Push Jerk Tech & Work

Details

23/08/16

Back Squat 20×3

+

2 min:
14 FR Forward Lunge (total) @ 40/30kg (on spot)
20/15 Cal Bike AFAP
*rest 2 min, x3

+

4 min rest

+

2 min:
10 Thruster @ 40/30kg
20/15 Cal Row
*rest 2 min, x3

Details