Blog

01/08/16

A1. Above Knee Power Clean. Squat Clean; 1.1; x4
A2. Walk-In Tall Jump; 3 reps; x4
+

///ADV
For Time:
12 MU/HSPU/Ring Dip/C2B
15 Squat Clean
20 Burpees
9 MU/HSPU/Ring Dip/C2B
18 Power Clean
20 Burpees
6 MU/HSPU/Ring Dip/C2B
21 Deadlift
20 Burpees

///BEG
For Time:
12 TOUGH Ring Row
15 Goblet Squat
15 Burpees
9 TOUGH Ring Row
18 KB Swing
15 Burpees
6 TOUGH Ring Row
21 KB Deadlift
15 Burpees

Details

29/07/16

Mobility Focus
+
TABATA (20 Sec Work/10 Sec Rest x8) rest 2 min between stations – 34 min total
-Bike
-Pullup/TOUGH Ring Row
-Row
-ABMAT Situp
-Burpee
-Air Squat

Details

28/07/16

///ADV
10-20-30
Burpee Box Jump Over
(10) HSPU – (20) Ring Dip – (30) Plyo Pushup *each round the movement changes here
Cal Row/Ride

///BEG
10-20-30
Burpee
Pushup
Cal Row/Ride

+
Bent-Over SA KB/DB Row; 10 reps/side; x4 – HEAVY

Details

27/07/16

///ADV
50-40-30-20-10
Wallball
Double Under (x2)

///BEG
Wallball/WB Squat/Air Squat
Single Skips

+
20 min;
B1. Turkish Getup Tech – 2-4/side
B2. SA KB Carry – 60 sec/side

Details

26/07/16

A. Power Clean TnG 5×5 /OR/ Deadlift 5×5

///ADV
5-4-3-2-1
Muscle Up/C2B(x2)
Power Clean ***HEAVY

///BEG
Ring Row
KB Swing

Details

25/07/16

A. Front Squat @ 32×1; 2-3 reps; x5, rest 2 min doing mobility

///ADV
30-20-10
Push Press @ 50/35kg
Knees To Elbows

///BEG
30-20-10
Push Press
Leg Raise

Details

22/07/16

MOBILITY FOCUS

+

///ADV
21-15-9
Power Snatch @ 40/30kg
Front Squat @ 40/30kg
Push Press @ 40/30kg

///BEG
21-15-9
KB Swing
Goblet Squat
Pushup

+

Side Plank; 60 sec work/60 sec rest; x5

Details