24/7/15

Winter Heat 15.6 A. Clean Ladder Every 30 sec attempt  a squat clean Starting @ 30kg/20kg – men’s bar progressing by 10kg, women’s by 5kg until fail, score is last successful weight lifted Can attempt more than once within the 30 sec. B. Row 1 min AFAP rest 1 min Row 1 min AFAP rest…

20/7/15

Deload Week A1. Front Squat 1-2 reps x 3 heavy sets, rest 2min (No fails) A2. Strict pull up @50X2 / Negative @ 50A2 – AMRAP x 3, rest 60 sec B. 5 rounds for quality 8 DB bulgarian split squats 8 box jumps @ 30″/24″ 3 – 5 HSPU (deficit if easy)

17/7/15

Winter Heat 15.5 “Fight Gone Bad” 3 Rounds for reps of: Wallball, 10kg (6kg) Sumo Deadlift High-pull, 35kg (25kg) Box Jump, 20″ Push Press, 35kg (25kg) Row In this workout you complete as many reps as possible in one minute on each of the five stations. The clock does not reset or stop between exercises.…

16/7/15

A. 15 Minutes Mobility – shoulder/calf B. Chipper 60/40 cals Bike 20 burpees 40 Double Unders 10 T2B 30 Box Jump Overs 10 Pull Ups 100 Mountain Climbers 20 Burpees 30 Box Jump Overs 10 T2B 40 Double Unders 10 Pull Ups 60/40 cals  Bike C. 1km row @ 75% effort + Accumulate 3min of FLR…