Part A
Push Press 5-5-5-5
Part B
“Santa’s Bell”
3 Rounds for Time of:
10 S/A Dumbell Hang Power Cleans L 20/15
10 S/A Dumbell Hang Power Cleans R 20/15
5 Hang Split Jerks L 20/15
5 Hang Split Jerks R 20/15
10m DB walking Lunge
Tag: Conditioning
Thursday 28/11/19 – “Railroad”
“Railroad”
4 Rounds for time
400m Run
12 Deadlifts 100/70kg
15 Toes to Bar
Wednesday 27/11/19… Pistol Power
Part A
Every Minute on the minute (EMOM)
2 Clean & Jerks (pick load)
X 7 Mins
Part B
For Time:
40/35 Cals Assault Bike
30 Hang Power Cleans 80/55kg
20 Pistol Squats
Thursday 21/11/19
Strength
Deadlift 5-5-5-5-5
Conditioning
For Time
30 Cleans 80/52.5kg
Tuesday 19/11/19 – Panic Breathing
Part 1
Find a Heavy Back Squat 1RM
Part 2
In teams
500m Row – KB Front Rack hold
400m Row – KB Front Rack Hold
300m Row – KB Front Rack Hold
200m Row – KB Front Rack Hold
100m Row – KB Front Rack Hold
Open – 2 x 24/16’s
Scaled – 2 x 16/12’s
Partner holds the KBs in front rack for the duration partner 2 is on the rower then swap. Every put down of the KB’s whilst the row isn’t completed incurs a 5 burpee penalty. Thanks to Torture in the tropics for this little gem.
Friday 15/11/19….”Burnout”
A. Find a max Snatch – Power or Squat
B. 13 Min AMRAP Ladder
50/40 Cal Row Buy-in
1-2-3-4-5-6-7-8-9-10 etc etc
Dumbell Front Squat 22.5/15
Burpees
Thursday 7/11/19… Mood Swing
With a partner
5 Rounds for Quality working 1:1 each
19 Cal Row
19 KB Swings
19 Wallballs
Monday 4/11/19 20.4
For Time:
30 Box Jumps
15 Clean & Jerks 43/29kg
30 Box Jumps
15 Clean & Jerks 61/38kg
30 Box Jumps
10 Clean & jerks 83/52kg
30 Pistols Squats
10 Clean & Jerks 102/65kg
30 Pistols Squats
5 Clean & Jerks 124/79kg
30 Pistol Squats
5 Clean & Jerks 143/93kg
Friday 1/11/19….
On a 20 minute Clock
Complete
2000m Row for time
In the remaining time
find a max 1RM Bench Press
Scored in 2 parts
Tuesday 29/10/19…”Asteroid”
Strength
Back Squat 5-5-5-5-5
Conditioning
“Asteroid”
As Many Reps in 10minutes of:
15m O/H Dumbell Walking Lunge 22.5/15kg
5 Bar Muscle UPS
21 Dumbell Snatches 22.5/15kg
