17-08-17

A. Lat Ring Row 6-8 x 4 for quality – building from last week

B. False Grip Strict Ring Chin Ups 3-5 reps x 4 (weighted if easy)

C. Ring Kipping tech practice – 10-15min

D. 12 min AMRAP
2 length double KB OH Carry
5 Renegade Rows
10 Box Jumps
Row 15/12 Calories

15-08-17

A. HIIT Circuit
40 sec work stations; 20 sec rest/transition x 4 rounds
1. battle ropes
2. sled drag/push
3. sand bag lunges
4. ball slams
5. Russian twists with plate
6. rope climbs
7. Russian KB swings
8. Bike
9. Mountain Climbers

B. Mobility

09-08-17

A. EMOM x 10
1 Hang Squat Snatch + 1 OHS
* Scaling – do 2-3 hang power snatch

B. Mini Triple G Chipper
60 Pull Ups
80 Wall Ball Sit Ups
40 one-legged squats, alternating // 100 walking lunges for those without pistols
40 cal row
20 dumbbell single arm push presses @ 22.5kg/15kg, change arms every 5 reps

08-08-17

A. 10min Rope Climb tech

B. Event 7 Regionals 2016 – write results up
21 Thrusters @ 40/30kg
3 legless rope climbs
15 Thrusters
2 legless rope climbs
9 Thrusters
1 legless rope climb
* Scaling – rope climb with feet

C. 4–5 rounds – continuous grind (Strongman’s Fear)
2 lengths tough sled push
4 lengths tough farmer’s carry
30 sec wall facing HS hold (if cannot get 30 sec, hold as long as you can)