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

Monday 16/9/19…”642”

“642”

15 Min AMRAP

6 Deadlifts 70/50kg

4 Power Cleans 70/50kg

2 Push Jerk 70/50kg

Run 200m

Mustang 04/09/18

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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

Barbell Bandits 23/08/18

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Strength

Deadlift 5-5-5-5-5

Conditioning
Complete as many rounds as possible in 7 mins of:
12 Deadlifts, 82.5/60 kg
9 Hang Power Cleans, 82.5/60 kg
6 Push Jerks, 82.5/60 kg

 

Wednesday 09/05/18

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27-21-15-9 reps, for time of:
Push Jerk, 60/40 kg
Box Jump Over, 24/20 in

Scaled/Fitness
27-21-15-9 reps, for time of:
Push Jerk, 40/30 kg (OR DB Push Press)
Box Jumps/Step Ups

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