WED 23/08/17

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 […]

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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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