4 Rounds Each for Time
Row 500m
12 Deadlifts @ Bodyweight
21 Box Jumps 24/20 inch
Rest 2 Mins after each round
Saturday 28/12/19….”Rudolph”
For time:
40 Row Calories
40 Pullups
40 Hang Power Cleans 35/25kg
40 Wallballs, 10/6 kg
40 Hang Power Snatches 35/25kg
40 Pullups
40/45 Assault Bike Cals
Or Teams of 2
For time:
50 Row Calories
50 Pullups
50 Hang Power Cleans 35/25kg
50 Wallballs
50 Hang Power Snatches 35/25kg
50 Pullups
50 Assault Bikes
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
Monday 25/11/19…”Sentadilla de espalda”
21-15-9 reps, for time of:
Back Squat @1x bodyweight
Row, 500 m
Wednesday 13/11/19…Strength in Numbers
Strength Test 2
Front Squat
In 20 minutes build to a 1rm Front Squat from the racks.
Conditioning
Working in 3’s for Max Reps
Partner 1. Row 500/450m (timer)
Partner 2. AMRAP Power Cleans 85/55kg as long as it takes Partner 1 to row distance
Partner 3. Rest as long as it takes Partner 1 to row distance
Tuesday 5/11/19…”The Great Race”
Part 1
Row 3200m in Teams of 3
Part 2
24-18-12 reps, for time of:
Row Calorie
Overhead Squat, 42.5/30 kg
Lateral Burpee Over Bar
Part 3
8-12 Chest to Bar Pullups
x 4
Rest as needed
Tuesday 22/10/19…Down Day
Strength
Power Clean 3-3-3-3-3 (20 Mins)
Conditioning
500/400m Row @80%
rest 2 mins between sets
x 6
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 23/9/19….”Tumbleweed”
“Tumbleweed”
Complete as many rounds as possible in 20 mins of:
5 Push Press, 52.5/35 kg
10 Deadlifts, 52.5/30 kg
20 Row Calories
40 Double Unders
