Building the engine is part of the fun
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
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
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.
11/6/19
Strength
Overhead Squat 5-5-5-5
Conditioning
Every 5 mins for 25 mins do:
30/25 Assault Bike Calories
30 AbMat Sit-ups
Part a
For time: Run With Medicine Ball, 10/6 kg, 800 m
Two Teams NSW Vs QLD
In congo line style.
20mins AMRAP
80 Pushups
80 Wallballs
80 KB Swings
80 Situps
Every 5 Mins complete 1 min of pass the ball competition
Extra Time
TBA on the day 😉
4/6/19
Part A.
Power Clean 3’s
Aim to build to a solid 3 rep T’nG and maintain for at least 4 sets
Part B.
Working in Pairs perform:
90 Sec Row @ race pace with 1:1 rest
x 5 sets
“TNT”
15min AMRAP
15 SDLHP 42.5/30
15 Burpee Box Jumps 24/20
15 Pullups
“Three Little Birds”
In Teams of 3
In 10 mins Perform
50 Power Cleans 50/35kg
50 Power Cleans 60/42.5kg
In remaining time
50 Power Cleans 70/55kg
In 10 Minutes
50 Front Squats 50/35kg
50 Front Squats 60/42.5kg
In remaining time
50 Front Squats 70/50kg
In 10 Mins Perform
50 Bench Press 50/35kg
50 Bench Press 60/42.5kg
In remaining time
50 Bench Press 70/50kg
“Dance Monkey”
5 Rounds For Time of:
400m Run
9 Power Snatch 52.5/35
15 Toes To Bar
