For time:
Run, 1600 m
21 Power Snatches, 60/42.5 kg
Row, 750 m
21 Power Snatches, 60/42.5 kg
Run, 1600 m
Tag: row
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)
Saturday 5/10/19…”Cattle Dog”
For time:
“Cattledog”
Run, 800 m
25 Squat Clean Thrusters, 52.5/35 kg
25 Tyre Flips
Row or Ski, 1000m
25 Squat Clean Thrusters, 52.5/35 kg
25 Tyre Flips
Run, 800 m
Monday 30/9/19…Road Map
5 Min AMRAP of
5 Strict Pullups
10 Pushups or Handstand Pushups
15 Kettlebell Swings
Rest 2 Mins
5 Mins Max Distance Row
Rest 2 Mins
5 Min AmRAP
5 Strict Pullups
10 Pushups or Handstand Pushups
15 Kettlebell Swings
Rest 2 Mins
5 Mins Max Cals Assault Bike
Monday 9/9/19….”Springboard”
7 Rounds For Time of:
“Springboard”
12 S/A Dumbell Squat Clean Thrusters
14/12 Cal Row
16 ABMat Sit-ups
Thursday 1/8/19…”Bombay Sapphire”
Strength
Push Press 4-4-4-4-4
Conditioning
“Bombay Sapphire”
For Time
1000m Row
20 Hang Power Cleans 60/42.5kg
20 Shoulder to Overhead 60/42.5kg
Tuesday 9/7/19…Magic Bullet
AMRAP 30 mins:
15/12 Assault Bike Calories
5 Strict Pull-ups
Row 250/200 m
5 Strict Pull-ups
Ski Erg, 250/200 m
5 Strict Pull-ups
5 Strict Pull-ups
Row 250/200 m
5 Strict Pull-ups
Ski Erg, 250/200 m
5 Strict Pull-ups
Wednesday 26/6/19…Zoom Zoom
Every 1 min for 30 mins, alternating between:
200/175m Row
12 Burpees
15/12 Assault Bikes
12 Toes-to-bars
15 Dumbbell Snatches, 20/15 kg
Teams Saturday 22/6/19…
For time:
40 Hang Squat Cleans, 52.5/35 kg
30 Toes-to-bars
Run, 800 m
40 Hang Squat Cleans, 52.5/35 kg
30 Toes-to-bars Row, 800 m
40 Hang Squat Cleans, 52.5/35 kg
30 Toes-to-bars
75/60 Assault Bikes
Monday 15/4/19…
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
