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20/05/16

A. 15 min to work up to a heavy 5 sec pause Front Squat Single B. 18-15-12-9-6-3 Back Squat @ 60kg/40kg T2B / Toes to Post

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19/05/16

Shoulder mobility focus 5 min Kipping HSPU tech piece A. Strict HSPU + Kipping HSPU – 3.3 x 5, rest 60-90sec Balance: 3-5 Negative HSPU / 6-8 DB Strict Press x 5, rest 60-90sec B. 4 Rounds: 3-5 Ring MU / 5-10 Ring Dip / 10-15 Ring Push / 10-15 DB Box Push Up 20…

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18/05/16

A. 4 rounds/complete the work or 1 min to do as much as possible: #1 L ARM Waiter’s walk 40sec/arm with plate on hand (15/10kg) #2 R ARM Waiter’s walk 40sec/arm with plate on hand (15/10kg) #3 10 Strict Knees To Elbows #4 20 Alt. Pistol or SL Squat or Split Squat or Lunge B.…

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17/05/16

A. EMOM x 8 minutes Single Arm KB/DB Row, 5 reps/side B. EMOM x 20 minutes L2: Min 1 = Bike/Row 15 cal/10 cal Min 2 = 20 Push-ups Min 3 = 10 DB Snatches (25kg/15kg) Min 4 = 20 Plyo Lunges L1: Min 1 = Bike/Row 45 sec Min 2 = 15-20 Push-ups to box…

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16/05/16

A. For 14 min; L2 – Every 2 min, double Hang Squat Snatch – increase weight as you go L1 – Every min, Hang Power Snatch B. ‘2016 MASTERS QUALIFIER’ 15 min AMRAP: 55 double-unders / 110 Singles 15 chest-to-bar pull-ups / TOUGH ring row 5 hang power cleans @ 70kg/47kg

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13/05/16

A. 15 minutes of Split Squats for Strength, 8 reps x 4 sets @ Challenging Load, Rest as Needed Advanced: BB Rear Foot Elevated Split Squats (RFESS) Intermediate: DB RFESS Beginner: Split Squats @ Bodyweight (assisted if needed) B. “What’s your Y?” – 8 Rounds for Time 10 Power Cleans 10 Front Squats 10 Push…

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12/05/16

A. 10 min AMRAP 5 L-Sit Ring/Bar Pull Ups 10 Pistol Squats 15 Hollow Rocks B. 10 min AMRAP 3 Power Snatches 6 Box Jumps @ 24″/30″ C. Bent Over BB Rows, 8 reps x 5 sets

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11/05/16

Ankle and Hip Warm Up A. Back Squats every 3 mins @ Challenging Load 0-3 mins: 8 reps 3-6 mins: 6 reps 6-9 mins: 4 reps 9-12 mins: 2 reps B. 15 minute AMRAP Partner You Go, I Go: Thruster (@ 40kg/30kg) and Burpee Ladder Partner 1 = 1 thruster 1 burpee Partner 2 =…

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10/05/16

Lower Back and Shoulder Warm Up Inverted Burpee Technique A. 10 min for Quality Reps ADVANCED: AMRAP Inverted Burpees BEGINNER: Candlestick Roll into Burpee B. 3 Rounds for Time 21 Pull Ups 15 T2B 9 HSPU

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