29/03/17

A. Squat Snatch; 1 EMOM; x12

B. 18 minute circuit

PERFORMANCE
3 rounds:
1 minute max burpees
1 minute max power snatch @ 40kg/30kg
1 minute max box jumps, 24″/20″
1 minute max thrusters, 40kg/30kg
1 minute max chest to bar pull ups
1 minute rest

FITNESS
3 rounds:
1 minute max burpees
1 minute max power snatch
1 minute max step ups
1 minute max thrusters
1 minute max ring rows
1 minute rest

28/03/17

A1. DL @ 30×0; 2-3 reps; x3, buid from last Wednesday. no fails. no straps.
A2. Single arm bottoms up KB press – 10 reps/arm x 3

B.

PERFORMANCE
30 minute EMOM
Minute 1: 20/15 Calorie Row
Minute 2: 15 Burpees
Minute 3: Rest

FITNESS
30 minute EMOM
Minute 1: 15/10 Calorie Row
Minute 2: 10 Burpees
Minute 3: Rest

22/03/17

A1. DL @ 30×0; 3-4 reps; x3
A2. Single arm bottoms up KB press – 10 reps/arm x 3

B.

PERFORMANCE
3 Rounds:
3 Legless Rope Climbs
6 Push Jerk @ 80kg
12 DL 100kg
24 GHD Sit-Ups
48 Wallball @ 9kg/6kg

FITNESS
3 Rounds:
20 Ring Row
6 Shoulder To Overhead
12 DL
24 ABMAT Situps
48 Wallball

21/03/17

A. 1 minute each station; x4 rounds
-DU
– Rope Pull OR Sled
– Box Jump – Step Down
– Burpee – No jump @ top
– Ski Cals

B. For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses

16/03/17

A. Back Squat; 3×4; rest 2 min, build each set – no fails.

B.

3 rounds of following:
Groups of 3-4, 1 person work, other people rest.

CHIPPO Version
#1 – heavy 2 hand farmer’s carry 4 lengths
#2 – Rope pulls with sled
#3 – 4 lengths max effort sled push
#4 – 30 sec lateral DB hold

MILPERRA Version
#1 – heavy 2 hand farmer’s carry 4 lengths
#2 – ’21s’ supinated grip DB bicep curl – 7 reps @ challenging weight, 7 reps @ moderate weight, 7 reps @ lighter weight
#3 – 4 lengths max effort box push
#4 – 30 sec lateral DB hold