Blog

WED 23/08/17

AMRAP 25
50/35 Calorie Row
100 Double Unders
200m Farmers Carry, 32s/24s

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TUE 22/08/17

For 20 min:
Front Squat 1RM

Every 2 minutes for 10 min:
1 Front Squat @ 90%

For 6 minutes; 20 sec work, 10 sec rest, alternating between:
1 – Hollow Rock
2 – Russian Swing, 32/24

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MON 21/08/17

For time:
100 Wall ball, 9/6
80 Alt. DB snatch
60 Down-up
40 Toes to bar
20 Box Jump, 30/24

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FRI 18/08/17

Cluster Practice
– Build to moderate/heavy single

3 Rounds:
15 Barbell burpees
15 Thruster, 50/32.5
75 Double Unders
Rest 2 min

– Choose weight that will allow either unbroken or one break only

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THU 17/08/17

Toes to bar skills & drills
– PVC V-up
– Tap swing
– Kipping straight leg
– Kipping knees to elbow

15-10-5
Kettlebell Swings, 32/24
Toes to Bar

800m weighted Run

15-10-5
Kettlebell Swings, 32/24
Toes to Bar

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WED 16/08/17

AMRAP 2, Rest 2
21/15 Calorie Row
Max GTOH, 35/25

AMRAP 2, Rest 2
18/12 Calorie Row
Max GTOH, 40/30

AMRAP 2, Rest 2
15/10 Calorie Row
Max GTOH, 50/35

AMRAP 2, Rest 2
12/8 Calorie Row
Max GTOH, 60/40

AMRAP 2, Rest 2
9/6 Calorie Row
Max GTOH, 70/45

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TUE 15/08/17

6 sets
20 sec Skipping
20 sec Rest

Partner OHS

Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single

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MON 14/08/17

Pull-up/bar muscle-up skills & drills:
– Hollow/arch
– Tap swing
– Power swing
– Chest to bar/hip to bar

3 rounds
4 min Assault Bike
1 min Rest
3 min Wall Ball, 9/6
1 min Rest
2 min Deadlifts, 75/60
1 min Rest

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FRI 11/08/17

3 sets
6 SL DB Deadlift, each side
6 SL Hip Bridge with pause, each side
15 HR Press-ups

Handstand Practice

Every 2 min for 20 min
Deadlift; 3 reps; progressive

4 Sets
5 DB Push-press
5m OH Carry
5 DB Push-press
5m OH Carry
5 DB Push-press
Max set Toes to Bar
60 sec Rest
– 2 sec pause at top of PP

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THU 10/08/17

3 sets
12 Shoulder pass through
12 Feet elevated lunges
24 Double-unders

Power Snatch
3-3-2-2-1-1-1

For time
21 Power Snatch, 35/25
42 Double-under
15 Power Snatch, 35/25
30 Double-under
9 Power Snatch, 35/25
18 Double-under

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