Blog

WED 21/02/18

CAPACITY

In 9 minutes
Row 1000m
40 DB Snatch
AMRAP burpee over DB
Rest 3 min

In 7 minutes
Row 750m
30 DB Snatch
AMRAP burpee over DB
Rest 3 min

In 5 minutes
Row 500m
20 DB Snatch
AMRAP burpee over DB

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TUE 20/02/18

EMOM 10
1 – SB Step-ups
2 – Supinated chin over hold & lower 5/5

3 Pause Front Squat
Build to heavy set

Finisher

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FRI 16/02/18

Hang Clean + Jerk
3-3-3 @ 60%
2-2-2 @ 70%
1-1-1 @ 80%

Clean Segment Deadlift
4-4-4-4 @100-110%

Summer abs

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THU 15/02/18

3 Supinated chin-over hold & lower 5/5
8-10 DB Elevated Sumo Deadlift
10-15 Superman Press-up
4 sets

In 90 sec:
24 Double-unders
12 Alt. DB Snatch
AMRAP Chest to Bar Pull-ups
Rest 90 sec
5 sets

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WED 14/02/18

60 sec each:
1 – Wall Balls
2 – Assault Bike
3 – KB Swings
4 – Toes to bar/V-ups
Rest 3 min
4 rounds

No Rx – Choose own weights to allow for continuous movement throughout the full 60 sec

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TUE 13/02/18

Hang Snatch
3-3-3 @ 60%
2-2-2 @ 70%
1-1-1 @ 80%

5 Front Squat
Build to heavy set

Summer abs

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MON 12/02/18

EMOM 15
1 – 10-12 KB Front Rack Reverse Lunge
2 – 8-10 Ring Face Pulls
3 – 30-45 sec Wgt Plank

3 rounds for time
21 Sumo Deadlift High Pull 35/25
15 Burpees over bar
9 HSPU

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FRI 09/02/18

Strict Press
5 @ 65%
3 @ 75%
1+ @ 85%

Five sets:
45 sec Russian KBS; 15 sec rest
45 sec Hollow Rock; 15 sec rest
Row 60 sec
Rest 60 sec

Increase effort each round
Stroke rate: 20; 22; 24; 26; 28+

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THU 08/02/18

Skills
Handstands and Handstand Walks

5 rounds, not for time:
12 KB Front Rack Step-ups
10 DB Single Leg DL
8 Strict Toes to Rings

For time:
150 Double-unders
Time cap 4 minutes

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WED 07/02/18

For reps/calories:
2 min: Assault Bike
5 min: Cindy
Rest 2 min
3 rounds

– Cindy
5 Pull-ups
10 Press-ups (hand release)
15 Air Squats

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