Weightlifting
Snatch 1-1-1-1
Conditioning
“Heart Throb”
For Time:
1000m Row
15 Power Snatch 60/42.5kg
30 Pullups
Tag: rowing
Monday 11/2/19…Jetstream
Complete as many rounds as possible in 15 mins of:
18/15 Rows
15 Burpees
12 Sumo Deadlift High-pulls, 42.5/30 kg
9 Chest-to-bar Pull-ups
Saturday 2nd Feb…Team WOD
In Teams of 3
Complete as many rounds as possible in 35 mins of:
150 Pull-ups
150 AbMat Sit-ups
150 Power Cleans, 52.5/35 kg
150 Row Calories
*reps will be reduced for teams of 2.
Monday 22/10/18…Puffing Heavy
22/10/18
3 Rounds For Time of:
Row 500/400m
9 Power Cleans 80/55kg
12 Front Squats 80/55kg
15 Handstand Pushups
Push & Pull EMOM… 24/9/18
A. Build to a heavy Push Press
Then
Every 2 mins for 20 mins,
alternating between:
Minutes 0,4,8,12,16 – 3 Push Press @ 85% of A.
Minutes 2,6,10,14,18 – 30/25 Row Calories
Jumping Jacks…20/9/18
New Set every 6 Mins
400/300m Row
50 Double Unders
15 Toes to Bar
X 5
Hanging Around….03/07/18
Conditioning:
21 Dumbell Hang Cleans
500/400m Row
15 Dumbell Hang Cleans
500/400m Row
9 Dumbell Hang Cleans
500m/400m Row
Going overhead 24/11/17
Strength
Overhead Squat 5-5-5-5-5
Conditioning
For time:
Row 750 m
50 Overhead Squats 42.5/30 kg
30 Burpees
Leg Day 10/11/17
Strength
Back Squat 5×5 at 75% 1RM
Conditioning
For 3 cycles:
AMRAP in 5 mins of:
Row 250 m
12 Kettlebell Snatches 24/16 kg
12 Pistols (Alternating Legs)
Rest 1 min between each cycle.
Super Saturday 28/10/17
Chipper
For time:
Row 3000m
100 Thrusters 42.5/30 kg
Run 950 m
100 Sumo Deadlift High-pulls 42.5/30 kg
