WED 21/02/18

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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