Strength
Front Squat 5-5-5
Conditioning
21-15-9 reps, for time of:
Hang Power Clean, 42.5/30 kg
Thruster, 42.5/30 kg
Row, 300 m
Tag: row
Tuesday 5th Feb….Smoke Bomb
For 3 cycles:
AMRAP in 7 mins of:
10 Deadlifts, 102.5/70 kg
15/12 Row Calories
10 Burpee-to-6″ Targets
Rest 3 mins between each cycle. For each cycle restart the AMRAP.
1st Feb 2019…An open Test 16.4/17.4
“16.4/17.4”
13 Min AMRAP
55 Deadlifts 102.5/70 kg
55 Wallballs 10/6 kg
55 Cal Row
55 Handstand Pushups
Tuesday 18/12/18…K.I.S.S.
Every 5 mins for 25 mins do:
8 Bench Press, 0.75x bodyweight
Row, 500 m
Finisher
For time: 100 Hollow Rocks
Saturday 01/12/18…Drago
For time:
Row, 1000/850 m
50 Alternating Pistols
30 Power Snatches, 60/42.5 kg
10 Rope Climbs
In teams of 3 Congo Line style. 1st Athlete start on rower when completed commences 50 pistols, Athlete 2 can start on rower. Athletes cannot move forward until the person in front has progressed.
Due to Ropes 3 teams will commence on Ropes
Wednesday 21/11/18…Cute
For time:
Row, 1000/875 m
50 Pull-ups
Handstand Walk, 30 m
Tuesday 13/11/18…Fire breather
5 rounds for time of:
Row, 400/300 m
15 Overhead Squats, 42.5/30 kg
30 AbMat Sit-ups
Thursday 8/11/18…Mountain Goat
PART A
7 Min Ladder of:
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Power Snatch, 60/42.5 kg
Chest-to-bar Pull-up
Continue up the ladder as far as you can
PART B
Row 2000 m
Perform at 100% effort / RPE 19.
Strength and Conditioning 18/10/18
Back Squat 5-5-3-3-2
For time:
50/35 Row Calories
75 Wall Balls, 20/14 lbs
3MOM 27/09/18
Every 3 mins for 12 mins do:
20/15 Row Calories
15 Burpee-to-Plates
In remaining time Max Effort Push Press, 60/42.5 kg
