Friday 8th March

By |2019-03-03T20:59:30+00:00March 7th, 2019|Uncategorized|

Strength:
Front squat 4×8

Met Con:
100 pull ups
75 burpees
50 KB swings 36/28kg
25 handstand push-ups

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Thursday 7th March

By |2019-03-03T20:56:31+00:00March 6th, 2019|Uncategorized|

Conditioning:
5x500m rows, 3 mins rest between

Met Con:
For 10 mins
5 rope pull ups + 5 strict HSPU on even mins.
12 pistol squats on odd

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Wednesday 6th March

By |2019-03-03T19:39:16+00:00March 5th, 2019|Uncategorized|

Strength:
Clean & Jerk 6×2

Met Con:
In a pair complete
200 double unders
Then
42,30,18
Thrusters 45/30kg
Chest to bar pull ups
Burpees

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Tuesday 5th March

By |2019-03-03T18:07:16+00:00March 4th, 2019|Uncategorized|

Strength:
Handstand push up + L sit 5×6+20sec

Met Con:
3 rds
50 air squats
7 muscle ups
50 kB swings 24/16kg

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Monday 4th March

By |2019-03-03T20:42:55+00:00March 3rd, 2019|Uncategorized|

Strength:
Snatch pull + hang snatch + snatch x5

Met Con:
Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans 61/38kg
25 toes-to-bars
50 double-unders
13 squat cleans 83/52kg

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans 102/65kg

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans 124/79kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans 142/93kg

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Saturday 2nd March

By |2019-02-23T22:00:46+00:00March 1st, 2019|Uncategorized|

Strength:
Front squat 4×8

Met Con:
8 min Amrap
3 over the bar burpees
3 chest to bar pull ups
6 over the bar burpees
6 chest to bar pull ups
9 over the bar burpees
9 chest to bar pull ups
Etc…

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Friday 1st March

By |2019-02-23T21:57:53+00:00February 28th, 2019|Uncategorized|

Conditioning:
3x800m runs, 2 mins rest between

Met Con:
On the min for 16 mins
3+ muscle ups on even
10 front lunges on odd

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