Tuesday 11th September

By |2018-09-10T21:44:29+00:00September 10th, 2018|Uncategorized|

Push Press 3,3,3
Power jerk 3,3,3
Split jerk 3,3,3

Met Con:
3 rds
50 double unders
20 oh boxstep overs 25/15kg
20 burpees
20 pull ups

Comments Off on Tuesday 11th September

Monday 10th September

By |2018-09-02T20:30:59+00:00September 9th, 2018|Uncategorized|

1x max rope pull ups
1x max strict chest to bar pull ups
1x max strict pull ups
3x max strict ring dips

Met Con:
20 min AMRAP
5 toes to bar
10 wall balls 20/14lbs
15 sumo high pulls 28/20kg

Comments Off on Monday 10th September

Saturday 8th September

By |2018-09-02T16:40:34+00:00September 7th, 2018|Uncategorized|

In a pair complete
Partner A 30 sec max shuttles
Partner B 30 sec max shuttles
Partner A 45 sec max shuttles
Partner B 45 sec max shuttles
Partner A 60 sec max shuttles
Partner B 60 sec max shuttles

Met Con:
In a pair complete
150 pull ups
150 KB swings 28/20kg
150 wall balls
150 med ball sit ups (75 each with the ball)

Comments Off on Saturday 8th September

Friday 7th September

By |2018-09-02T16:32:22+00:00September 6th, 2018|Uncategorized|

Strict HSPU 3xmax
Strict toes to bar 3×10

Met Con:
800m run
12 deadlifts 120/80kg
400m run
8 deadlifts
200m run
4 deadlifts

Comments Off on Friday 7th September

Thursday 6th September

By |2018-09-02T16:27:36+00:00September 5th, 2018|Uncategorized|

For 10 mins
2 cleans every 2 mins

Met Con:
21 squat snatches 40/30kg
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

Comments Off on Thursday 6th September

Tuesday 4th September

By |2018-09-02T16:19:30+00:00September 3rd, 2018|Uncategorized|

Strict ring dips 3x max

Met Con:
10 min AMRAP
6 Thrusters 50/35kg
9 pull ups
6 military burpees

Comments Off on Tuesday 4th September

Monday 3rd September

By |2018-09-02T16:13:21+00:00September 2nd, 2018|Uncategorized|

Snatch 3×3
Back squat 3×5

Met Con:
Pairs DT
10 rds
12 deadlifts
9 hand power cleans
rx 70/47.5kg

Comments Off on Monday 3rd September
Go to Top