Tuesday 5/11/19…”The Great Race”

Part 1
Row 3200m in Teams of 3

Part 2
24-18-12 reps, for time of:
Row Calorie
Overhead Squat, 42.5/30 kg
Lateral Burpee Over Bar

Part 3
8-12 Chest to Bar Pullups
x 4
Rest as needed

Thursday 28/3/19 Testing Part 2…

Build to a 1 RM

O/H Squat
proceed to
Front Squat
proceed to
Back Squat

Finisher
For Time: 100 Cal Row

Short and sweet 28/03/18

images

Strength
Overhead Squat 5-5-5-5

Coditioning
For 4 cycles: AMRAP in 4 mins of:
Row, 500 m
10 Burpees
Max Effort Wall Ball

Rest 2 mins between each cycle. For each cycle restart the AMRAP.

 

AMRAP Heaven 09/03/18

Camille-Overhad-Squat
Strength
3 Power Snatch + 3 Overhead Squat 5×1

Conditioning
For 3 cycles:
AMRAP in 5 mins of:
12 Ski Erg Calories
10 Kettlebell Snatches, 24/16 kg
8 Burpees
6 Bar Muscle-ups

Rest 3 mins between

 

Quadzilla 16/11/17

may-all-your-squats-2e8
Strength

Back Squat 5-5-5-5
then
Overhead Squat 5-5-5-5

Conditioning
Tabata 30:30 x 4
Tabata Toes-to-bar
Tabata Power Snatch
Tabata Overhead Squat

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