Wednesday 1st October

By | 2014-09-30T21:49:06+00:00 September 30th, 2014|Uncategorized|

Strength: Skin the cat 3×5 Muscle up into max ring dips x3 Met Con: In a pair complete 20 min AMRAP 400m run (both run) [...]

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Tuesday 30th September

By | 2014-09-30T08:10:00+00:00 September 30th, 2014|Uncategorized|

Strength: Pause snatch 6×2 Deadlift 5rm Met Con: 3 power snatches 70/50kg 15 front squats 70/50kg 15 chest to bar pull ups 3 power snatches [...]

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Monday 29th September

By | 2014-09-28T20:40:46+00:00 September 28th, 2014|Uncategorized|

Strength: Rope climb x10 (use different variations ie legless, l-sit, regular etc) Strict toes to bar 3×10 Strict handstand push up 5×5 (use deficit if [...]

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Saturday 27th September

By | 2014-09-26T20:49:21+00:00 September 26th, 2014|Uncategorized|

Strength: Front Lever 5x5-10sec holds Chest to rings pull ups 4x8 Met Con: 3 min AMRAP 20 calorie Row 30 Wallballs 20 Toes to bar [...]

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Wednesday 24th September

By | 2014-09-24T08:09:47+00:00 September 23rd, 2014|Uncategorized|

Strength: Pause snatch 6x2 Deadlift 5rm Met Con: In a team of 3 each complete in a relay 4 rds 2 lengths prowler push 60/40kg [...]

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Tuesday 23rd September

By | 2014-09-23T08:13:26+00:00 September 23rd, 2014|Uncategorized|

Strength: Rope climb x10 (use different variations ie legless, l-sit, regular etc) Strict toes to bar 3x10 Strict handstand push up 5x5 (use deficit if [...]

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Monday 22nd September

By | 2014-09-21T20:28:26+00:00 September 21st, 2014|Uncategorized|

Strength: Hang power clean 5x4 Front squat 4x4 Met Con: 50,35,20 Double unders KB swings 24/16kg Push ups Pull ups

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