22/10/15

A. 10 mins Kipping Tech Balance: Scap Pull Ups/ Strict Pull Up Progressions/ Hang ALAP B. 10 Min Cap – 90% effort – high output but sustainable!! 30 KB Swing 30 Box Jump @ 24″/20″ 30 WallBall 20 KB Swing 20 Box Jump @ 24″/20″ 20 WallBall 10 KB Swing 10 Box Jump @ 24″/20″…

20/10/15

A. 40 min CAP: 25-20-15-10-5 Toes To Bar¬†/ Leg-Lowering Abs DB Reverse Lunge (on Spot – Alt. Legs)¬†/ Unweighted Reverse Lunges Jumping Pullups /¬†Ring Rows DB Box Stepovers @ 24″/20″ (Alt. Legs) / Unweighted Box Stepovers Push Press @ 40kg/30kg /¬†DB’s for beginners Medball Squat Clean / Medball Squat + B. DB Ext Rot @…

19/10/15

DU Tech in warmup 5 min A. AK Hang Power Snatch; 15 min to work up to a 3rm B1. FS @ 20×1; 20-15-10-5; rest 90 sec – each set increase significantly B2. Neutral Grip RING Pullup @ 3010; AMRAP; x4, rest 90 sec C. 7 Min AMRAP 5 OHS @ 60/40 15 ABMAT Situp…

15/10/15

A. 10 mins Rope Climb Tech For those who have rope climbs: 10 min EMOM Odd: ¬†1 Rope Climb Even: 10 Ring Push ups B. SPRINT Bike 15/10 15 KB Swings American 10 Burpees 15 KB Swings American Bike 15/10 Rest 5 mins x 3 sets C. 10 Deadbugs @3030 x 4 sets  

13/10/15

A. 10 mins Kipping Tech B. “The Norman” (Inspired by Norm Role) For Time: 30 Power Snatches @40/30 or KB Swing – American 20 T2B/ K2E/ Vup 10 Wall Walks / 5 Sec Handstand hold / Inch worms 200 Squats 10 Wall Walks 20 T2B/ K2E/ Vup 30 Power Cleans + Jerk 40/30 or KBS…