TUE 27/06/17

TUE 27/06/17

2 RNFT 8 Half kneeling KB press, each side 8 Hanging single leg raise, each side 20 Hollow Rock Handstand Practice Push-Press; 5RM; 90% x 5 x 3 5 RFT, in pairs 30 Pull-ups 30 Wall Ball 300m Run

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MON 26/06/17

Clean & Jerk; 1RM In pairs: 21-15-9 GTOH, 40/25 Barbell Burpees

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FRI 23/06/17

Pull-up; 1RM “Karannie” For time 50-40-30-20-10 Wall ball, 9/6 Double unders Sit ups

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THU 22/06/17

Handstand Practice Handstand holds against EMOM 10 1 – 40 sec Strict HSPU 2 – 40 sec Toes to bar Beginners & Intermediate 40 sec is a marker to ensure rest, use the time to work technique and rest when needed. Don’t max out, stop and rest to maintain the best technique possible. Advanced If […]

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WED 21/06/17

3 RNFT 5 Nordics 10 Sumo RDL, 32/24 3 RNFT 5 Tempo V-up 10 Russian Swing, 32/24 Run warm-up Max effort on each: Run 1600m Rest as needed Run 800m Rest as needed Run 400m

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TUE 20/06/17

20 minutes to complete 4 rounds: 8 SL box squats, each side 50m Suitcase Carry, Left 8 DB RFE Split Squat, each side 50m Suitcase Carry, Right Deadlift; 1RM  

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MON 19/06/17

EMOM 9 1 Р30 sec Pull-ups, unbroken/stay on bar 2 Р30 sec Press-ups, unbroken/stay in top plank 3 Р30 sec Hollow rock, unbroken/stay in hollow hold Push-press; 5RM then 5 reps @ 90% for 3 sets Row 500m Time Trial

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SAT 17/06/17

In pairs: AMRAP 8 20 Box Jumps 20 HSPU Rest 2 min AMRAP 8 20 DB Snatch, 22.5/15 20 Jump Lunges Rest 2 min AMRAP 8 200m Partner Run 20 Pull-ups Split reps as required

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FRI 16/06/17

3 NFT: 12 Dbl DB Push-press 9 Strict Ring dips 6 Strict Pull-ups 3 RFT: 20 cal Assault Bike 20 cal Row 20 Down-up Rest 3 min

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THU 15/06/17

Narrow Grip Overhead squat series Clean positions & transitions 1 – High hang 2 – Hang 3 – Low hang EMOM 10 5 Power Clean, touch & go Deadlift 10-10-10 Same weight; No fails

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