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
Tag: row
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
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
