Friday 17/1/20…”Curtain Call”

Strength

Deadlift 5-5-5-5

Conditioning

“Curtain Call”

10 Min AMRAP

9 Ring Dips

12 Sumo Deadlift High Pull 42.5/30kg

15 Hollow Rocks

Thursday 9/1/20…Pogo Stick

Group 1

21-15-9

Deadlift 85/60kg

Box Jump 30/24

Swap

Group 2

1 Minute Assault bike Sprint @ 100%

2 Minutes Rest

X 5 sets

Tuesday 24/12/19…12 Days of Output

On the first day of Xmas my true love gave to me:

For time:
1 Wall Walk
2 Strict Press, 40/30 kg
3 Front Squats, 40/30 kg
4 Hang Power Cleans, 40/30 kg
5 Deadlifts, 40/30 kg
6 Toes-to-bars
7 Pull-ups
8 Reverse Barbell Lunges, 40/30 kg
9 Push-ups
10 Overhead Squats, 40/30 kg
11 Power Snatches, 40/30 kg
12 Burpees

Friday 8/11/19…”Fireman’s Run”

Part A
Build to a max Complex of:

1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder to overhead

Part B
As many reps as possible in 10 mins of:

“Firemans Run”
3 Deadlifts, 70/50 kg
3 Hang Power Cleans, 70/50 kg
3 Push Jerks, 70/50 kg
6 Deadlifts, 70/50 kg
6 Hang Power Cleans, 70/50 kg
6 Push Jerks, 70/50 kg
9 Deadlifts, 70/50 kg
9 Hang Power Cleans, 70/50 kg
9 Push Jerks, 70/50 kg …

Continue adding 3 reps each round to each movement until time expires

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