Friday 10/1/20…”Dandelion”

Strength

Bench Press 5-5-5-5

Conditioning

“Dandelion”

3 Rounds for time of:

Row 400/300m

10m Handstand Walk

10 Dumbell Hang Split Snatches (5l/5r) 20/15 kg

Thursday 2/1/20…”Hair of the Dog”

“Hair of the dog”

10 Rounds for Time of:

8 Pullups

10 Shoulder to Overhead

12 Cals on any machine

Saturday 28/12/19….”Rudolph”

For time:
40 Row Calories
40 Pullups
40 Hang Power Cleans 35/25kg
40 Wallballs, 10/6 kg
40 Hang Power Snatches 35/25kg
40 Pullups
40/45 Assault Bike Cals

Or Teams of 2

For time:
50 Row Calories
50 Pullups
50 Hang Power Cleans 35/25kg
50 Wallballs
50 Hang Power Snatches 35/25kg
50 Pullups
50 Assault Bikes

Wednesday 13/11/19…Strength in Numbers

Strength Test 2
Front Squat

In 20 minutes build to a 1rm Front Squat from the racks.

Conditioning
Working in 3’s for Max Reps

Partner 1. Row 500/450m (timer)
Partner 2. AMRAP Power Cleans 85/55kg as long as it takes Partner 1 to row distance
Partner 3. Rest as long as it takes Partner 1 to row distance

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