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27/10/15

A. 10 mins T2B Kipping Tech B. 8 Min AMRAP – 90% effort – high output but sustainable!! -4 Lengths Gym Single Arm Farmers Carry – each length change arms -15 Hollow Rocks -9 Burpee + 3 min rest C. 8 Min AMRAP – 90% effort – high output but sustainable!! Row 20 cal Bike…

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26/10/15

Hips/hamstrings mobility Core/glute activation A. 7 Rounds: *Quality not speed 8-10 TnG DL @ Moderate weight – 2 sec neg each rep AMRAP (-1) Ring Dip – 2 sec neg each rep + B. ALL OUT 100%: 20 DB Walking Lunge @ 2x 24/16kg KBs Row 400m/300m *Rest 4 min, Repeat x3

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23/10/15

5 Min Shoulder Mobility – Ball in posterior capsule A. Competent CF do 10 min AMRAP 1 Rope Climb/60 Sec HS Hold on their own B. Complete as many rounds as possible in 30 minutes of: 10 Pullup/jumping pullup/ring row 10 Hang Power Clean/DB Hang Power Clean 10 Burpee 6 Length Gym shuttle run – from roller door…

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22/10/15

A. 10 mins Kipping Tech Balance: Scap Pull Ups/ Strict Pull Up Progressions/ Hang ALAP B. 10 Min Cap – 90% effort – high output but sustainable!! 30 KB Swing 30 Box Jump @ 24″/20″ 30 WallBall 20 KB Swing 20 Box Jump @ 24″/20″ 20 WallBall 10 KB Swing 10 Box Jump @ 24″/20″…

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21/10/15

A. 10-1 Power Clean Bench Press + B. ALL OUT 100%: Bike 25/15 Cal 15 Burpees Rest 4 min Repeat x3  

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20/10/15

A. 40 min CAP: 25-20-15-10-5 Toes To Bar / Leg-Lowering Abs DB Reverse Lunge (on Spot – Alt. Legs) / Unweighted Reverse Lunges Jumping Pullups / Ring Rows DB Box Stepovers @ 24″/20″ (Alt. Legs) / Unweighted Box Stepovers Push Press @ 40kg/30kg / DB’s for beginners Medball Squat Clean / Medball Squat + B. DB Ext Rot @…

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19/10/15

DU Tech in warmup 5 min A. AK Hang Power Snatch; 15 min to work up to a 3rm B1. FS @ 20×1; 20-15-10-5; rest 90 sec – each set increase significantly B2. Neutral Grip RING Pullup @ 3010; AMRAP; x4, rest 90 sec C. 7 Min AMRAP 5 OHS @ 60/40 15 ABMAT Situp…

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16/10/15

5 Min Shoulder Mobility    A. EMOM x 8 mins 3 reps Split Jerk   B. 15-12-9-6 Thrusters Pull Up Power Clean Ring Dip

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15/10/15

A. 10 mins Rope Climb Tech For those who have rope climbs: 10 min EMOM Odd:  1 Rope Climb Even: 10 Ring Push ups B. SPRINT Bike 15/10 15 KB Swings American 10 Burpees 15 KB Swings American Bike 15/10 Rest 5 mins x 3 sets C. 10 Deadbugs @3030 x 4 sets  

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