Blog

31/3/15

A. 10 min amrap 30 DU + 6 T2B rest 2 mins B. 10 min amrap 20-16-12-8-4-8-12-16-20….. Row cals KB walking lunges rest 2 mins C. Finisher 1-10 ring dip / strict hand release pushups 10-1 strict chins / jumping chin ups/ ring rows @ 3211

Details

30/3/15

A. 5 mins to build to 60-70% squat clean B. 5 min amrap squat clean @ 60-70% of 1RM C. Back squats, 6-8 reps x 5 sets rest 90 sec D. Airdyne AFAP 20/15 calories x 3 sets, rest 3 minutes between  

Details

27/3/15

A. Push Press.Push Jerk; 4.AMRAP x 6 sets rest 90 sec B. 4 rounds rest 90 secs between rounds 10-12 Thrusters (40kg/30kg) 10-12 Burpees 10-12 Airdyne calories C. Garhammer Raise; 10 reps; x3-4 sets, rest 90 sec

Details

26/3/15

5 min stations Station 1: Row 200m AFAP+ AMRAP DU’s + rest Station 2: 20 Ball slam + box jump + rest Station 3: 15/10 Cal bike + Battle rope + rest Station 4: 4 laps Prowler push + AMRAP burpee + rest Station 5: 6 single arm snatches each arm or 12 KB swings…

Details

25/3/15

A. Squat clean; 1 every 30 sec for 7 min B1. Back sqt @ 2011;6-8 reps x 5 sets rest 60 sec B2. Couch stretch C. 40-30-20-10-20-30-40 KB Swing Air Squat Pushup

Details

24/3/15

A. 500m row tester – dampener #5 B. 30 sec amrap pull-ups r 30 30 sec amrap ring dip r 30 30 sec amrap DL @ 60/40 r 30 30 sec amrap Power Clean @ 60/40 r 60 sec, repeat x5 C. Side plank 60-90 sec x 3 sets each side

Details

23/3/15

A. Snatch pull.Snatch; 2.1 x 6 sets rest 60 sec @  60-85% B. HSPU build to a tough deficit (10 min) or HSPU tech work C. 1 HSPU EMOM x 10 mins @ deficit OR HSPU hold EMOM ALAP OR DB Press @ 2222; EMOM 8-10 reps D.  30-20-10 *from FLOOR Pushpress @ 40/30kg FS @ 40/30kg…

Details

20/3/15

A1: Weighted Ring Dip @3010 2-5 Reps x 5 sets A2: Mobility – Pec Release/ Posterior Shoulder Cuff/Thoracic Mobility B: Every 2 mins 3 Wall Balls 3 KB Swings 3 Burpees Rest remainder of minute. EVERY 2 mins/ each round INCREASE the reps by 3 each round, until you fail to complete the set work…

Details

19/3/15

6 Mins 6 Sqt Clean Thrusters 12 Plyo Lunges 18 Cals Bike Rest 3mins 6 Mins 6 HR Push Ups 12 Above Knee Power Cleans 18 Box jumps – Step down R 3 mins

Details