Back Squat 5-5-3-3-2
For time:
50/35 Row Calories
75 Wall Balls, 20/14 lbs
Death by 28/09/18
Deadlift 6-6-4-4-2-2
With a continuously running clock perform:
1 Deadlift, 102.5/70 kg and 1 Push-up in the first 1 min
2 Deadlifts, 102.5/70 kg and 2 Push-ups in the second min
3 Deadlifts, 102.5/70 kg and 3 Push-ups in the third min …
Continuing this for as long as you are able.
Ninja moves 13/09/18
Power Snatch 4×3
Complete as many rounds as possible in 8 mins of:
10 Toes-to-bars
10 Burpees
10 Power Snatches, 42.5/30 kg
Break it down 05/09/18
Every 4 mins for 20 mins do:
Run, 400 m
12 Toes-to-bars
Strict Handstand Push-ups 10-8-6-4-2
Strength & Conditioning 31/08/18
Strength
Deadlift 4×3 at 85% 1RM
Conditioning
For time:
45 Sumo Deadlift High-pulls, 50/35 kg
30 Hang Power Snatches, 50/35 kg
15 Turkish Get-ups, 24/16 kg
Barbell Bandits 23/08/18
Strength
Deadlift 5-5-5-5-5
Conditioning
Complete as many rounds as possible in 7 mins of:
12 Deadlifts, 82.5/60 kg
9 Hang Power Cleans, 82.5/60 kg
6 Push Jerks, 82.5/60 kg
Ironing Board
Strength
Strict Press 7-7-7-7
Conditioning
3 rounds for time of: Run,
800 m
20 Handstand Push-ups
15 power Snatches 35/25
Rogue 1 01/08/18
Strength
Push Press 3-3-3-3
Conditioning
21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull, 34/25kg
Push Jerk 34/25kg
Strength & Conditioning 18/07/18
Strength
Press 5-5-5-5-5
Conditioning
For time: 50 Assault Bike Calories
