27-11-17

15 Min: Heavy Front Squat Double for the day
//Fitness: FS Heavy 5 reps

+

Competitor:
3 rounds for time of:
75 squats
50 ring dip
25 L pull-ups

RXD:
3 rounds for time of:
75 squats
25 ring dip
15 pull-ups

Fitness:
3 rounds for time of:
20 wall squats
20 dumbbell presses
20 ring rows

24-11-17

COMPETITOR

MU Tech
+
‘Benchmark Workout’
Pain Optional
EMOM 12min
3 Front squat
(100/70kg)
AMRAP Muscle up for
the remaining minute

RXD

MU Tech
+
‘Benchmark Workout’
Pain Optional
EMOM 12min
3 Front squat
(85/55kgs)
AMRAP Ring Dip
for the remaining minute

FITNESS

Dip Tech
+
‘Benchmark Workout’
Pain Optional
EMOM 12min
5 Front squat (40/30kg)
AMRAP 20-inch box
Pushup for the remaining minute

23-11-17

COMPETITOR

1rm Power Snatch
+
10 Min AMRAP:
10 T2B
+
Ladder (2…4…6…) Power Snatch @ 80% A

RXD

1rm Power Snatch
+
10 Min AMRAP:
5-10 T2B
+
Ladder (2…4…6…) Power Snatch @ 70% A

FITNESS

Power Snatch tech work
+
10 Min AMRAP
10 ABMAT Situp (butterfly)
+
Ladder (1…2…3…) Hang Power Snatch

22-11-17

COMPETITOR

Bench Heavy Single
+
2min Bench Press (80% 1RM)
1min Rest
2min Assault Bike
1min Rest
3 Rounds

RXD

Bench Heavy Single
+
2min Bench Press (75% 1RM)
1min Rest
2min Assault Bike
1min Rest
3 Rounds

FITNESS

Bench Heavy Triple
+
2min Bench Press
1min Rest
2min Assault Bike
1min Rest
3 Rounds

21-11-17

COMPETITOR

Power Clean Tech + Build
+
‘Benchmark Workout’
Outcast
5 Power Clean
(85/60kg)
8 Chest to Bar Pullups
30 Double Unders
AMRAP 16min

RXD

Power Clean Tech + Build
+
‘Benchmark Workout’
Outcast
5 Power Clean
(70/50kg)
8 Pullups
30 Double Unders
AMRAP 16min

FITNESS

Power Clean Tech
+
‘Benchmark Workout’
Outcast
5 Power Clean (35/25kg)
8 Jumping Chest to Bar
Pullups
50 Singles
AMRAP 16min

20-11-17

COMPETITOR

100 Wallball For Time @ 9/6kg
+
20 Cal Bike
250m Row
Rest 2min
3 Rounds

30 Cal Bike
500m Row
Rest 4min
2 Rounds

RXD

75 Wallball For Time @ 9/6kg
+
20 Cal Bike
250m Row
Rest 2min
3 Rounds

30 Cal Bike
500m Row
Rest 4min
2 Rounds

FITNESS

50 Wallball Thrusters For Time
+
20 Cal Bike
250m Row
Rest 2min
2 Rounds

30 Cal Bike
500m Row
Rest 4min
1 Round

17-11-17

A. Every 2 minutes – 3 Rounds
3-6 Pull Ups

B.

COMPETITOR
Gymnastics – Max Chest to Bar Pullup
Benchmark Workout – “Jerk Snatcher”
20 Clean and Jerk
20 Snatch 60/45kg

RXD
Gymnastics – Kipping + Chest to Bar Pullups
Benchmark Workout – “Jerk Snatcher”
20 Clean and Jerk
20 Snatch 45/30kg

FITNESS
Gymnastics – Pullup
Benchmark Workout – “Jerk Snatcher”
20 Clean and Jerk
20 Snatch 30/20kg

16-11-17

A.

10 KB Deadlifts
10 KB Single Arm Russian Swings (5 each arm)
10 KB Russian Swings

5 minute EMOM
5 KB Strict Single Press each arm
AMRAP KB American Swings

B.

COMPETITOR
Alternating Tabata
Back Squat (45/30kg)
Jumping Lunges
* 8 total Rounds = 2 x Rounds Tabata

RXD
Alternating Tabata
Back Squat (35/20kg)
Jumping Lunges
* 8 total Rounds = 2 x Rounds Tabata

FITNESS
Alternating Tabata
Back Squat
Lunges
* 8 total Rounds = 2 x Rounds Tabata