Bangers and Mash…18/9/18

Part A 12 Mins

Build to a heavy 2 rep hang Power Clean

Between sets

1-2 Rope Climbs or practice

Part B

12 Min AMRAP

15/12 Cal Assault Bike

12 Power Clean 60/42.5kg

9 Chest to Bar Pull-ups

Mustang 04/09/18

download
In teams of 3:
Complete as many rounds as possible in 25 mins of:
100/70 Assault Bike Calories
100 Power Cleans, 62.5/40 kg
90/60 Assault Bike Calories
80 Push Jerks, 62.5/40 kg
80/50 Assault Bike Calories
60 Front Squats, 62.5/40 kg
70/40 Assault Bike Calories
40 Thrusters, 62.5/40 kg

Saturday’s DOMS 06/09/18

28423566_10157169197939745_2274128747679679008_o
Strength

Power Clean 3×3

Conditioning
For 5 cycles:
AMRAP in 3 mins of:
50 Wall Balls, 10/6 kg, 10/9 ft
12 Power Cleans, 80/50 kg
12 Bar Facing Burpees

For each cycle continue the AMRAP.

Housework 21/08/18

29178297_10157211109354745_4619945906257526784_n
Power Clean 1×3 at 65% 1RM
Power Clean 1×3 at 70% 1RM
Power Clean 1×3 at 75% 1RM
Power Clean 1×3 at 75% 1RM

Complete as many rounds as possible in 15 mins of:
50 Double Unders
18/12 Assault Bike Calories
15 Dumbbell Hang Squat Cleans, 20/15 kg

“Death By” 14/08/18

images
Strength
Power Clean 3-3-3-3

Conditioning
With a continuously running clock perform:
1 Hang Power Clean, 62.5/40 kg and 1 Burpee in the first 1 min
2 Hang Power Cleans, 62.5/40 kg and 2 Burpees in the second 1 min
3 Hang Power Cleans, 62.5/40 kg and 3 Burpees in the third 1 min …
Continuing this for as long as you are able.

Powered by WordPress.com.

Up ↑