1nnes001

Monday 17/6/19…Fire Starter

June 16, 20191nnes001

Strength
Every 90 Sec for 5 Sets
5 Back Squats @ 75-77%

Conditioning
4 rounds, each round for time, of:
25/21 Cal Row
50 Double Unders
15 Sumo Deadlift High-pulls, 42.5/30 kg

Rest 2 mins between each round.

Saturday 15/6/19…Rush Hour

June 14, 20191nnes001

In 3’s
0-8 minutes – Find a Max Power Clean + Front Squat

rest 2 Mins

@ the 10min mark

For time:

27 Front Squats, 80/55 kg
27 Handstand Pushups
27 Box Jumps 24/20
22Front Squats, 80/55 kg
22 Handstand Pushups
22 Box Jumps 24/20
17 Front Squats, 80/55 kg
17 Handstand Pushups
17 Box Jumps 24/20
Handstand Walk, 15 m

Scaled
Weight Front Squats 60/40
Pushups
Box Jump/Step Ups

Cap 12 Mins

Friday 14/6/19 is 18.1….

June 13, 20191nnes001

14/6/19

18.1

Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks, 22.5/15kg
14/12 Row Calories

Thursday 13.1 is….

June 12, 20191nnes001

13/6/19

As many reps as possible in 17 mins of:
40 Burpees
30 Snatches, 35/20 kg
30 Burpees
30 Snatches, 62.5/35 kg
20 Burpees
30 Snatches, 75/45 kg
10 Burpees max reps in time remaining, Snatch, 95/55 kg

In the burpee, the athlete will touch an object with both hands that is at least 6 inches above their max reach. The snatch can be a muscle snatch, a power snatch, a squat snatch or a split snatch.