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

Wednesday 11/9/19….

Strength
Hang Power Clean 2-2-2-2
* New lift every 2:30-3:00 minutes

Conditioning
Every 3 mins for 12 mins do:
* 4 Sets

9 Hang Power Cleans, pick load
12 Ring Dips
15 Dumbbell Box Step-ups, 20/15 kg

Monday 8/7/19…Speedball

Strength Complex
Build to max Weight of
1 Deadlift
1 Power Clean
1 Hang Clean

Conditioning
“Speedball”

21-15-9 reps, for time of:
Power Clean, 60/42.5 kg
Box Jump, 24/20 in
Ring Dip

Friday 1/3/19…Ring O Fire

A coaches favourite triplet. Why? It possibly exposes perhaps 1 or even all 3 weaknesses in an athletes armoury. Whats your engine like? Can your lift repetitive load over multiple rounds? Are you gymnastically proficient?

Conditioning
5 Rounds For Time:

400m Run
12 Dumbell Squats 20/15
9 Ring Dips

Death Star 03/08/18

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For time:
20 Ring Dips
10 Deadlifts, 120/80 kg
20 Box Jumps, 30/24 in
15 Ring Dips
10 Deadlifts, 120/80 kg
15 Box Jumps, 30/24 in
10 Ring Dips
10 Deadlifts, 120/80 kg
10 Box Jumps, 30/24 in
5 Ring Dips
10 Deadlifts, 120/80 kg
5 Box Jumps, 30/24 in

Holiday Throwdown 20/17/18

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For time:
1 Power Snatch, 42.5/30kg
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes To Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jumps, 20 in
10 Wall Balls, 10/6kg
11 Kettlebell Swings, 24/16kg
12 Thrusters, 42.5/30kg

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