Strength
Deadlift 7-7-7-7
Conditioning
21-15-9
Deadlift 100/70
Chest to Bar Pullups
Category: Uncategorized
Monday 14/10/19 20 point 1
“20.1”
10 Rounds for time (15 min Cap)
8 Ground to Overhead 43/30kg
10 Bar Facing Burpees
Friday 11/10/19 It’s game time
Strength
Strict Press 5-5-5-5-5
Conditioning
8 Min Ladder
3 Deadlift
3 Push Jerk 60/42.5kg
3 TTB
6 Deadlift
6 Push Jerk 60/42.5kg
6 Toes to Bar
9,9,9 – 12,12,12 etc etc
Thursday 20/10/19..”Bumper Car”
Part A
Build to a heavy 2 rep front Squat
Part B
“Bumper Car”
3 Round for Time:
12 Front Squat 52.5/35kg
12 Lateral Burpee Over Bar
50 Double Unders
Wednesday 9/10/19
For 2 Cylcles
AMRAP in 10 Minutes of:
15 ABmat Sit-ups
15/12 Cals Assault Bike
15 Sumo Deadlift High Pull 42.5/30kg
15m Bear Crawl (5m HS Walk for Adv)
Rest 3 Minutes between cycles
Tuesday 8/10/19….
Part A
EMOM x 8
4 x Power
4 x Push Press
* Pick Load
Part B
15 Min AMRAP
15 Dumbell Snatches 20/15
21 Dumbell Box Step Ups 20/15
27 Cal Row
Saturday 5/10/19…”Cattle Dog”
For time:
“Cattledog”
Run, 800 m
25 Squat Clean Thrusters, 52.5/35 kg
25 Tyre Flips
Row or Ski, 1000m
25 Squat Clean Thrusters, 52.5/35 kg
25 Tyre Flips
Run, 800 m
Friday 4/10/19…”Paprika”
Strength
Build to a heavy 2 rep Hang Power Snatch
Conditioning
“Paprika”
14 Minute AMRAP
8 Ring Dips
12 Hang Power Snatch 52.5/35kg
16 Abmat Situps
Thursday 3/10/19…SLIPS
3 rounds for quality of:
S – Skin-the-Cat, 45 mins
L – Seated L-Sit, 45 secs
I – Nose-to-Wall Handstand Hold, 45 secs
P – Hollow Hold, 45 secs
S – Hamstring Stretch, 45 secs
Strength
Back Squat 3-3-3-3 @ 83%
Between each sets 200m Row
* Hold same weight across for 4 sets
