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FRIDAY 05/02/16
Category Archives: Medium
FRIDAY 05/02/16
A. 5 Sets: 10 Hardstyle Kettlebell Swings 5 Kettlebell Jerks, left arm 5 Kettlebell Jerks, right arm 10 Goblet Squats B. AMRAP 20: 5 Kettlebell Jerk, left arm, 24kg/16kg 5 Kettlebell Jerk, right arm, 24kg/16kg 10 Goblet Step-Ups, alternating, 24kg/16kg 20 Kettlebell Swings 1:00 Rest Between Rounds
TUESDAY 15/12/15
A. EMOM 12 1 – 6 Strict Press 2 – 10 Squats 3 – 8 Bent over rows 4 – 20 Double-unders B. Push-Press; 10-10-10-10 C. For time: 8 Wall Ball 12 Push-ups 16 Double-unders 10 rounds
MONDAY 14/12/15
A. Any order: 30 Full Grip Front Squat 30 KB Goblet Step-ups 30 Bar kip B. 2 Front Squat; 10 sets Slow down/Fast up C. For time: 400m Run 30 CTB Pull-ups 400m Run 30 Pistols 400m Run 30 DB Push-Press (25/20) 400m Run 30 KB Swings (32/24)
TUESDAY 01/12/15
A1. Coaches’ Choice A2. Shoulder/Thoracic Mobility B. Muscle-ups 5 min Skill Development then Either AMRAP 10: Muscle-ups or EMOM 10: 2 Strict Pull-ups + 2 Strict Dips C. For max reps in teams of 4: 1 – Shoulder to Overhead (60/40) 2 – Box Jump Overs (24/20) 3 – Dead Hang Hold 4 – Rest […]
FRIDAY 20/11/15
A1. Coaches’ Choice A2. Shoulder/Thoracic Mobility B. 2 Push-press; TnG Every 20 sec for 6 min Rest in rack C. Ladder 8 3 Thruster (45/30) 3 CTB Pull-up 6 Thruster (45/30) 6 CTB Pull-up etc…
TUESDAY 17/11/15
A1. Coaches’ Choice A2. Shoulder/Thoracic Mobility B. Pull-up; Strict CTB 2 reps; 10 sets C. 5 min AMRAP 15 DB Push-press 12 KB Front Rack Lunges 9 Toes to Bar Rest 5 min 5 min AMRAP 15 Double-under 12 KB swings 9 HSPU
