Blog

27/8/15

DU practice 5 minutes + For Time: 150 Wallballs 150 KB Swings 150 ABMAT Situps

Details

26/8/15

A.  HSPU progressions – AMRAP x 3 – Strict/Kipping HSPU – Negatives – Holds – Wall Walks B. 5 Rounds For Quality; 10 Alt. Leg Pistol 10 Ring Dip C. For Time: 15 Hang Power Clean & Jerk @ 40/30kg Row 500m 15 Hang Power Clean @ 40/30kg Airdyne 30 Cal

Details

25/8/15

A. 10 min cap: 21-15-9 Deadlift @ 60/40 Box Jump @ 24″/20″ + rest 2 min + 10 min cap: 21-15-9 KB Swing @ 24/16kg Burpee Broad Jump – 4 lengths of gym + rest 2 min + 10 min cap: 2 Rounds- Row 500m 30 HR Pushups + rest 2 min + FLR 5 Min 10:20…

Details

24/8/15

A. Snatch.OHS 1.1 x 8, rest 90sec B. 3 Rounds for Quality; Back Squat 20 Reps @ weight you finished at last week – must be unbroken, if you fail 20 burpees. 20 Pullups C. Scap work to finish – powell raise/db ext rot 10-15 reps/side

Details

21/8/15

A. FOR TIME: 50 Burpee Pullups 50 Box Jump Overs @ 24″/20″ 50 FS @50/35 or Goblet Squat @ 24/16 Row 1,000m 25 FS @50/35 or Goblet Squat @ 24/16 25 Box Jump Overs @ 24″/20″ 25 Burpee Pullups Row 500m

Details

20/8/15

DU practice 5 minutes A. 30 work: 30 sec rest intervals Box jumps x 4 Ball Slams x 4 Row x 4 V – Ups/Sit Ups x 4 Mountain Climbers x 4 Bike x 4 DB bicep curls x 4 Burpees x 4 Sled Push x 4 Battle Ropes x 4

Details

19/8/15

  Hip/Ankle Mobility A. Pistol progressions – 10 reps x 3 B.HSPU progressions – AMRAP x 3 C. EMOM x 8 2 HPC, 2 PP @ challenging weight + 10 plyo lunge D. EMOM x 8 5-10 ring dips + 20-30 DU

Details

18/8/15

A. 10 thrusters @ 45/35kg 20/10 cal bike AFAP rest 2.5min x 5 B. 15 KB swing @24/16kg 15 burpees AFAP rest 2.5min x 5 C. Hollow body hold 30:30 x 5

Details

17/8/15

A. Snatch.OHS 2.2  x 8 rest 90sec B1. Backsquat 20 reps x 3, rest 2min B2. AMRAP Bar MU/ C2B x 3, rest 60 sec C. 3 min to complete 500m row Max shoulder to overhead @ 50/30 (from floor) Rest 3min 2 rounds

Details