Friday 17/1/20…”Curtain Call”

Strength

Deadlift 5-5-5-5

Conditioning

“Curtain Call”

10 Min AMRAP

9 Ring Dips

12 Sumo Deadlift High Pull 42.5/30kg

15 Hollow Rocks

Saturday 4/01/20 – Fight Gone Bad

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Saturday 2/11/19…”Double Trouble”

For time:
50 Double Unders
50 Wall Balls, 10/6 kg, 10/9 ft
40 Double Unders
40 Toes to Bar
30 Double Unders
30 Sumo Deadlift High-pulls, 35/25 kg
20 Double Unders
20 Devil Press, 15/10 kg
10 Double Unders
10 Squat Snatches, 52.5/35 kg

Monday 17/6/19…Fire Starter

Strength
Every 90 Sec for 5 Sets
5 Back Squats @ 75-77%

Conditioning
4 rounds, each round for time, of:
25/21 Cal Row
50 Double Unders
15 Sumo Deadlift High-pulls, 42.5/30 kg

Rest 2 mins between each round.

Saturday…25/5/19

25/5/19

2 rounds for time of:

Row, 500 m
45 AbMat Sit-ups
30 Sumo Deadlift High-pulls, 42.5/30 kg
18 Hang Power Cleans, 42.5/30 kg
30/25 Assault Bikes

Wednesday 3/4/19…Jetpack

Strength

Deadlift 5-5-5-5-5 @ 75%

Conditioning

“Jetpack”

1-2-3-4-5-6-7-8-9-10 reps, for time of:
Sumo Deadlift High-pull, 42.5/30 kg
Burpee Box Jump Over, 24/20 in

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