Thursday 23/1/20

1. Power Cleans @ 80%

40 sec on 20 Sec off

X 8 sets

2. Assault Bike

40 Sec on 20 Sec off

X 8 Sets

3. Seated L-sit 40 Sec rest 20 sec

ABmat Sit-ups 40 sec rest 20 sec

X 4 each

Wednesday 15/1/20…”Helena Grace”

For Time:

3 Rounds

400m Run

21 Dumbell Snatches 20/15

12 Pullups

Immediately into

30 Clean & Jerks 62.5/42.5kg

Monday 13/01/20….Wildthing

Part 1

Build to a heavy single Power Clean

3-2-1-1-1-1

*record your best single lift

Part 2

7 Minute AMRAP Ladder of

“Wildthing”

2 Power Clean @ 50% of Part 2

2 Lateral Burpee over bar

4 Power Clean @50%

4 Lateral Burpee Over Bar

6 Power Clean @50%

6 Lateral Burpee Over Bar

Etc etc etc.

Wednesday 13/11/19…Strength in Numbers

Strength Test 2
Front Squat

In 20 minutes build to a 1rm Front Squat from the racks.

Conditioning
Working in 3’s for Max Reps

Partner 1. Row 500/450m (timer)
Partner 2. AMRAP Power Cleans 85/55kg as long as it takes Partner 1 to row distance
Partner 3. Rest as long as it takes Partner 1 to row distance

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

Saturday 26/10/19

In Teams of 2

Row 3000m

Then

10 Rounds For Time

15 Dumbell step ups 20/15kg

12 Ground to overhead 52.5/35kg

9 Chest to Bar Pullups

(Partition reps as needed)

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