05/11/15

A. 10 mins Kipping Tech Balance: Scap Pull Ups/ Strict Pull Up Progressions/ Hang ALAP B. 6 Min AMRAP – 90% effort – high output but sustainable!! 5 Burpee 10 Wallball + 2 min rest + C. 6 Min AMRAP – 90% effort – high output but sustainable!! 20 DU 15 ABMAT Situp + 2…

02/11/15

DU Tech in warmup 5 min A. 10 min Snatch Balance Tech Work B. 10 min Above Knee Squat Snatch Tech work C. Front Squat @ 32×1; Work up to a heavy double @ the correct tempo D. 50 Thrusters for time @ 40/30kg (8 min cap) *Every 90 sec do 10 Pullups

29/10/15

A. 35 min AMRAP 50 Deck Squats 50 Ring Pushups + Row 500m + 21-15-9 Russian Stepup @ 24″/20″ (21 L leg, 21 R leg, 15 L leg… etc) + Bike 30/20 cal B. DB Ext Rot @ 5010; 6-9 reps/arm; x3, rest 30 sec between arms C. Powell Raise @ 3010; 8-12 reps/arm; x3,…

28/10/15

DU Tech in warmup 5 min A. 10 min Snatch Balance Tech Work B1. Thruster; 5-6 TOUGH reps; x5, rest 10 sec B2. Kipping C2B Pullup; AMRAP; x5, rest 90 sec C. 4 Rounds: 5 Squat Clean Thruster @ 50/35kg 4 Bar Facing Burpee 3 Front Squat @ 50/35kg 2 Push Press @ 50/35kg 1…

27/10/15

A. 10 mins T2B Kipping Tech B. 8 Min AMRAP – 90% effort – high output but sustainable!! -4 Lengths Gym Single Arm Farmers Carry – each length change arms -15 Hollow Rocks -9 Burpee + 3 min rest C. 8 Min AMRAP – 90% effort – high output but sustainable!! Row 20 cal Bike…

26/10/15

Hips/hamstrings mobility Core/glute activation A. 7 Rounds: *Quality not speed 8-10 TnG DL @ Moderate weight – 2 sec neg each rep AMRAP (-1) Ring Dip┬á– 2 sec neg each rep + B. ALL OUT 100%: 20 DB Walking Lunge @ 2x 24/16kg┬áKBs Row 400m/300m *Rest 4 min,┬áRepeat x3

23/10/15

5 Min Shoulder Mobility – Ball in posterior capsule A. Competent CF do 10 min AMRAP 1 Rope Climb/60 Sec HS Hold on their own B.┬áComplete as many rounds as possible in 30 minutes of: 10 Pullup/jumping pullup/ring row 10┬áHang Power Clean/DB Hang Power Clean 10┬áBurpee 6 Length Gym shuttle run – from roller door…