01/03/17

A1. OHS @ 21×0; 4-5 reps; x5, rest 60 sec
A2. Supinated Chin Over Bar Hold; ALAP; x5, rest 60 sec

B.

PERFORMANCE:
12 minutes FOR QUALITY:
2..4..6.. Ladder
BS @ BWT
Ring Dip with 3 Sec Turn Out Hold @ Top

FITNESS:
12 minutes FOR QUALITY:
2..4..6.. Ladder
Goblet Squat
Box Dip with 3 Sec Hold @ Top

28/02/17

A.

PERFORMANCE:
AMRAP in 15 minutes;
21 Squat Cleans @ 50kg/35kg
30 T2B
15 Squat Cleans @ 50kg/35kg
20 T2B
9 Squat Cleans @ 50kg/35kg
10 T2B

FITNESS:
AMRAP in 15 minutes;
21 Squat Cleans
30 QUALITY V-Ups
15 Squat Cleans
20 QUALITY V-Ups
9 Squat Cleans
10 QUALITY V-Ups

Rest 5 minutes

B. EMOM x 18 minutes
#1 – 2 Lengths Gym HEAVY S/A KB Farmers Carry L Hand
#2 – Side Plank ALAP L Side
#3 – Hollow Hold 45 Sec
#4 – 2 Lengths Gym HEAVY S/A KB Farmers Carry R Hand
#5 – Side Plank ALAP R Side
#6 – REST

27/08/17

A1. DL @ 3210; 6-8 reps; x5, rest 60 sec
A2. HS Hold; ALAP; x5, rest 60 sec

B.

PERFORMANCE:
FOR TIME – SPRINT!:
20 Push Presses @ 40kg/30kg
20 Burpee Pull Ups @ 6″
10 Push Presses @ 40kg/30kg
10 Burpee Pull Ups @ 6″

FITNESS:
FOR TIME – SPRINT!:
20 Push Presses
20 Burpees 6″ Reach
10 Push Presses
10 Burpees 6″ Reach

C. Cool down and stretching

20/02/17

A. OHS @ 22×0; 4-5 reps; x5

B.

PERFORMANCE
For Time:
30 Shoulder to Overhead @ 40kg/30kg
9 Muscle Ups
20 Shoulder to Overhead @ 60kg/40kg
7 Muscle Ups
10 Shoulder to Overhead @ 80kg/50kg
5 Muscle Ups

FITNESS
For Time:
20 Shoulder to Overhead
9 Muscle Up Transitions OR ring dip/bar dip OR box dip
15 Shoulder to Overhead
7 Muscle Up Transitions
10 Shoulder to Overhead
5 Muscle Up Transitions

17/02/17

MON A. Clean – 1RM  (increase from last mon) B. 30 Squat Cleans For Time @ 100kg/70kg (or 90% of Part A) TUE 5 Rounds, Each For Time; 2 Length Gym Bear Crawl 10 HSPU/ DB Strict Press HEAVY 15 KB Swing HEAVY 20 Burpee 6″ 25 Cal Row *Rest 2 min between each round,…

16/02/17

MON A. Clean – 1RM  (increase from last mon) B. 30 Squat Cleans For Time @ 100kg/70kg (or 90% of Part A) TUE 5 Rounds, Each For Time; 2 Length Gym Bear Crawl 10 HSPU/ DB Strict Press HEAVY 15 KB Swing HEAVY 20 Burpee 6″ 25 Cal Row *Rest 2 min between each round,…