Saturday 1st July

By | 2017-06-30T21:42:15+00:00 June 30th, 2017|Uncategorized|

Strength:
Rope climb 5x 2-3 climbs (use suitable scaling/method)
Strict HSPU 3×5 (use deficit if needed)

Met Con:
10 bar facing burpees
Into
10,8,6,4,2
Deadlifts 125/80kg
Chest to bar pull ups
Into
10 bar facing burpees

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Friday 30th June

By | 2017-06-29T21:22:28+00:00 June 29th, 2017|Uncategorized|

Strength:
5 sets of 2 hang cleans + 1 jerk
Speed DL 12×2 every 30 sec

Met Con:
15 min AMRAP
8 OH squats 50/35kg
10 box jumps 24/20″
12 pull ups

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Thursday 29th June

By | 2017-06-28T21:02:46+00:00 June 28th, 2017|Uncategorized|

Strength:
On the min for 10 mins
1 snatch + 1 hang snatch

Met Con:
5 rds
30 double unders
15 KB swings 32/24kg
10 single arm oh lunges 22.5/15kg

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Wednesday 28th June

By | 2017-06-27T21:00:50+00:00 June 27th, 2017|Uncategorized|

Met Con:
75 T2B
70 Ring Dips
65 Hollow Rocks
60 Push Ups
55 Around the World
50 Burpees

Finisher:
500m row for time.

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Tuesday 27th June

By | 2017-06-26T21:47:33+00:00 June 26th, 2017|Uncategorized|

Strength:
Front lever 5×5 sec holds
Strict muscle up 3×5

Met Con:
15 min AMRAP
50 sit ups
35 chest to bar pull ups
20 strict press 55/35kg

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Monday 26th June

By | 2017-06-25T19:47:21+00:00 June 25th, 2017|Uncategorized|

Strength:
Squat to a heavy single for the day
Squat 3×5 at 80% of above
Power clean 3×4

Met Con:
3 rds
12 hang squat cleans 65/45kg
25 push ups

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Saturday 24th June

By | 2017-06-23T21:56:24+00:00 June 23rd, 2017|Uncategorized|

Met Con:
Katie & Nicks Wedding wod
In a pair complete
5 rounds
400m run (both partners run)
24 power cleans 75/50kg
6 bar muscle ups (Scale CtB)
17 Hamdatand push ups
*reps on the exercises are split

Finisher:
5 sets of
10 hollow rocks
10 v ups
10 knee to chest tucks
10 sec hollow hold
1 min rest

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Frisday 23rd June

By | 2017-06-22T19:54:22+00:00 June 22nd, 2017|Uncategorized|

Strength:
Thruster 3×5
Squat 5rm in 10 mins

Met Con:
21,15,9
KB swings 32/24kg
Squat thrusts
Toes to bar

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Thursday 22nd June

By | 2017-06-21T21:47:18+00:00 June 21st, 2017|Uncategorized|

Strength:
Bar muscle up 3xmax
L-sit (on box, parallettres, weights, floor) 3xmax

Met Con:
Scotty (adapted)
Complete as many rounds as possible in 11 minutes of:
5 deadlifts 140/95kg
18 wall-ball shots 20/14lb
17 burpees

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