18/01/17

A. 15 min to work to a heavy Squat Snatch
B.
PERFORMANCE:
Buy In…
40 Cal Row
40 Toes To Bar
Then…
AMRAP 12 Min
20 DU
OHS Ladder @ 40/30kg (3..6..9..12..etc)

FITNESS:
Buy In…
30 Cal Airdyne
50 ABMAT Situp
Then…
AMRAP 12 Min
60 Single Skips
Goblet Squat Ladder @ 24kg/16kg (3..6..9..12..etc)

/ACCESSORY
Row 500m @ +5sec PR PACE, rest 2 min, x7

17/01/17

A1. Front Squat; 32×1; 3-4 reps; x5, rest 90 sec
A2. C2B Pullup; 5-15 reps; x5, rest 90 sec

B. 10 min AMRAP
10 Wallball @ 9kg/6kg
8 KB Swing @ 24kg/16kg
6 Box Jump @ 24″/20″
+
rest 2 min
+
10 min AMRAP
Row 200m
10-20 Alt. Leg Pistol/20 Plyo Lunge/20 Walking Lunge
20 HR Pushups

16/01/17

A1. Deadlift; 1.1.1; x4 – heavy as poss, drop bar @ top. rest 10 sec between reps. no straps
A2. Strict Muscle Ups; AMRAP; x4

B.
PERFORMANCE:
15-12-9-6-3
Clean & Jerk @ 70kg/45kg
T2B
Bar Facing Burpee

FITNESS:
15-12-9-6-3
Ball Slam x2
V-Up
Burpee

/ACCESSORY
GHD Situp – 75 Reps For Time
Sorenson Hold; Accumulate 5 min

6/1/17

A. Adv – 3 Weighted Strict Pull Ups, 5 Unweighted Strict Pull Ups, 7 Kipping Pull Ups, rest 2min x 4 Int – 1-5 Strict Pull Ups + 5 feet elevated tough ring rows + 10 Scap Pull Ups, rest 2min x 4 Beg – 3 Negative Pull Ups + 5 tough ring rows +…