Strength
Strict Press 8-8-8
Push Press 6-6-6
Push Jerk 4-4-4
Conditioning
For Time:
“Devil’s Lair”
30/25 Ski Erg Cals
30 Devils Press 20/15
30/25 Row Cals
Tuesday 21/1/20…”Wonderboom”
4 Rounds Each for Time
Row 500m
12 Deadlifts @ Bodyweight
21 Box Jumps 24/20 inch
Rest 2 Mins after each round
Friday 10/1/20…”Dandelion”
Strength
Bench Press 5-5-5-5
Conditioning
“Dandelion”
3 Rounds for time of:
Row 400/300m
10m Handstand Walk
10 Dumbell Hang Split Snatches (5l/5r) 20/15 kg
Thursday 2/1/20…”Hair of the Dog”
“Hair of the dog”
10 Rounds for Time of:
8 Pullups
10 Shoulder to Overhead
12 Cals on any machine
Thursday 19/12/19….Polar Express
7 Rounds for Time:
250/225m Row
12 Pullups
30 Double Unders
Friday 13/12/19….EMOM centra
EMOM x 25
1. Deadlift 5-7 (select weight)
2. Ring Dips 8-10
3. Row 17/14 Cals
4. 50 Double Unders
5. Rest 1 Min
Saturday 23/11/19…Running Wild
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
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
