fbpx

Friday 22nd January

By |2016-01-21T14:47:52+00:00January 21st, 2016|Uncategorized|

Conditioning:
Barbell cycling
3×10 clusters
Pick a weight and go unbroken. Rest as needed between sets.

Met Con:
Sprint chipper
25 calorie row
20 chest to bar pull ups
15 back squats 110/80kg
10 med ball toes to bar
5 jerks 110/80kg

Comments Off on Friday 22nd January

Thursday 21st January

By |2016-01-20T21:30:33+00:00January 20th, 2016|Uncategorized|

Conditioning:
Tabata double unders

Met Con:
20 min AMRAP
20 wall balls
20 Russian swings 28/20kg
20 sit ups

Comments Off on Thursday 21st January

Wednesday 20th January

By |2016-01-19T08:46:26+00:00January 19th, 2016|Uncategorized|

Strength:
Strict muscle up 3xmax
Push press 3,3,3,3,3

Met Con:
20,15,10
Strict pull up
Strict handstand push up
KB high pulls 32/24kg
Strict ring dips
Ring rows
Push ups

Comments Off on Wednesday 20th January

Tuesday 19th January

By |2016-01-18T08:02:48+00:00January 18th, 2016|Uncategorized|

Strength:
2 Snatches on the min for 8 mins
4 mins rest/prep for cleans
2 Cleans in the min for 8 mins

Met Con:
Alternating tabata for 8 mins
burpees
Toes to bar

Comments Off on Tuesday 19th January

Monday 18th January

By |2016-01-17T14:20:06+00:00January 17th, 2016|Uncategorized|

Strength:
Jerk 3×3 + 1 rope climb after each set.

Met Con:
7 rds
7 chest to bar pull ups
7 burpee box jumps
7 KB swings 36/28kg

Comments Off on Monday 18th January

Saturday 16th January

By |2016-01-15T17:59:16+00:00January 15th, 2016|Uncategorized|

Conditioning:
In a team of 3 comlplete:
5000m row, team must row in order and a rower must do a minimum of 300m on their turn.

Met Con:
In your team complete a 15 min AMRAP:
1 team member: 10 pull ups, 10 ring dips, 10 toes to bar
2 team members: max thrusters 50/35kg
* team members can rotate after any complete round of the pu, rd, ttb section.

Comments Off on Saturday 16th January

Friday 15th January

By |2016-01-13T08:14:46+00:00January 14th, 2016|Uncategorized|

Conditioning:
shuttle sprint-
5m forwards, 5m backwards, 7.5 out and back, 10m out and back. Start and perform a chest to floor every time you reach the start point.
Perform 1 rd, rest 45 sec, 2 rds rest 45 sec, 3 rds.

Met Con:
5 rds
10 oh squats 70/47.5kg
25 sit ups

Comments Off on Friday 15th January

Wednesday 13th January

By |2016-01-12T13:41:29+00:00January 12th, 2016|Uncategorized|

Strength:
2 Snatches on the min for 8 mins
4 mins rest/prep for cleans
2 Cleans in the min for 8 mins

Met Con:
30,20,10
Pull ups
Push ups
Box jumps 24/20″

Comments Off on Wednesday 13th January
Load More Posts