fbpx

Tuesday 20th October

By |2020-10-19T07:22:14+00:00October 19th, 2020|Uncategorized|

Strength:-
Strict Pull ups 3 x 5 add weight if necessary then
Kipping skill work for Pull ups

Metcon:-
4 Rounds
21 STOH 60 / 42.5
12 Toes to Bar
Timecap 12 mins, then in remaining time to 16 minute mark establish 3 rep max hang snatch

Comments Off on Tuesday 20th October

Saturday 17th October

By |2020-10-09T13:06:55+00:00October 16th, 2020|Uncategorized|

Strength:-
Deadlift 5 x 5


Metcon:-
3 x 4 min AMRAP’s, 2 minutes rest between AMRAP’s

1 – 3 Chest to bar + 3 Box jumps, then 6+6, 9+9, 12+12
2 – 5 Devils Press + 20 Mountain Climbers
3 – 8 Regional Lunges (2x 22.5/15kg) + 8 Push ups + 8 Situps

 

Comments Off on Saturday 17th October

Friday 16th October

By |2020-10-09T13:05:43+00:00October 15th, 2020|Uncategorized|

Strength:-
6 x 1 snatch complex
Snatch pull + hang snatch+ Snatch

Metcon:-
For 12 minutes, 4 rounds
Minute 1 – 5 Power snatch TnG 60/42.5kg
Minute 2 – 15/12 cal Bike
Minute 3 – 15 Burpees over the bar

Comments Off on Friday 16th October

Thursday 15th October

By |2020-10-12T14:09:18+00:00October 14th, 2020|Uncategorized|

Strength:-
1 – 30 secs Nose to wall handstand hold
2 – 30 secs Handstand marching or plank marching
3 – 30sec Dish / Hollow hold


Metcon:-
21 Pull ups
15 KB STOH 2×28/20kg
9 Squat cleans 75/50kg
15 Pull ups
12 KB STOH 2×28/20kg
6 Squat cleans 75/50kg
9 Pull ups
9 KB STOH 2×28/20kg
3 Squat cleans 75/50kg

Comments Off on Thursday 15th October

Wednesday 14th October

By |2020-10-12T14:07:07+00:00October 13th, 2020|Uncategorized|

Strength:-
Front Squat 6×3

Metcon:-
Every 4 minutes for 4 rounds complete:-
21/15 Calorie Row
14 Alternating Dumbbell Snatches (22.5/15kg)
7 Burpee Box jump overs

Comments Off on Wednesday 14th October

Monday 12th October

By |2020-10-09T13:01:56+00:00October 11th, 2020|Uncategorized|

Strength:-
Pull and Push strength
3 x Max strict pull ups, if over 8 reps add weight
3 x Max strict HSPU, if over 8 reps add deficit

Metcon:-
1000m row or 800m run or 1.5m Assault Bike (6 min timecap)
Then
3 rounds
10 Power Cleans 60/40kg
15 Ring Dips
20 V-ups
Then
1000m row or 800m run or 1.5m Assault Bike (6 min timecap)

Comments Off on Monday 12th October
Load More Posts
Go to Top