15/02/17

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,…

14/02/17

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,…

10/02/17

A. 15 minute EMOM
Snatch – start light and increase weight to heavy

B. OPEN WORKOUT 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch @ 35/20kg
30 Burpees
30 Snatch @ 60/35kg
20 Burpees
30 Snatch @ 75/45kg
10 burpees
AMRAP Snatch @ 95/55kg

09/02/17

A1. Front Squat; Heavy Double; x6 – rest as needed
A2. Ring Muscle Up; AMRAP; x4, rest as needed
FOR THOSE WHO DON’T –
– Strict Pullup; AMRAP; x4 (if you have 5+ do below)
– Ring Dip; AMRAP; x4 (if you have 5+ do below)
– Ring Dead Hang False Grip Hold; ALAP; x4 (if you can hold this for +10 sec with good tech do below)
– Banded Assisted MU Tech

B. 7 Min AMRAP
1 Length Gym OH DB Walking Lunge @ 2x 22.5kg/15kg
3 Bar MU / C2B / Pullup
1 Length Gym OH DB Walking Lunge @ 2x 22.5kg/15kg
6 DB Burpee Box Step Up

08/02/17

A1. CGBP @ 3010; 2-3 reps; x4, rest 60 sec
A2. Powell Raise @ 3010; 6-8 reps; x4, rest 60 sec

B. OPEN WORKOUT 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 C&J @ 61kg/43kg
3 Toes-to-bar
6 C&J @ 61kg/43kg
6 Toes-to-bar
9 C&J @ 61kg/43kg
9 Toes-to-bar
12 C&J @ 61kg/43kg
12 Toes-to-bar…

C. FLR 5 minutes

06/02/17

A. 15 minute EMOM
Power Clean – start light and increase weight to heavy

B. 20 minute cap

PERFORMANCE
“JT”
21-15-9
HSPU
Ring Dip
Push Up

FITNESS
21-15-9
HEAVY Standing DB Strict Press
Box Dip
Push Up/Box Push Up

C. Turkish Getup Play 10 min