5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Sunday, July 31, 2016
Monday, July 25, 2016
Tuesday 26th July 2016
Overhead Squat
3 x 5
3 rounds
2min to complete
20 Thrusters 40 / 30 kg
30m Shuttle run
Rest
Then Rest 5 minutes then
Finisher ( for time)
50 double unders
3 x 5
3 rounds
2min to complete
20 Thrusters 40 / 30 kg
30m Shuttle run
Rest
Then Rest 5 minutes then
Finisher ( for time)
50 double unders
Sunday, July 24, 2016
Wednesday, July 20, 2016
Wednesday 20th July 2016
EMOMx10: 3 Power Snatch + 3 OHS,
increase on last weeks load
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 Kettlebell Swings
20 GHD Situps
Monday, July 18, 2016
Tuesday 19th July 2016
Overhead Squat
3 x 5
Increase slightly on last weeks load .
Warm ups with 40% , 60% and 80% for the weight you plan to start with
3 Rounds for time:
5 Rope Climbs
20 Squat Cleans 42.5/30kg
3 x 5
Increase slightly on last weeks load .
Warm ups with 40% , 60% and 80% for the weight you plan to start with
3 Rounds for time:
5 Rope Climbs
20 Squat Cleans 42.5/30kg
Sunday, July 17, 2016
Monday 18th July 2016
5 rounds of:
Row 1,000 meters
Rest 3 minutes
Add times for all 5 rowing efforts and post total to comments.
Row 1,000 meters
Rest 3 minutes
Add times for all 5 rowing efforts and post total to comments.
Friday 15th July 2016
Pullups drills
Complete as many rounds as possible in 12 minutes of:
25 double-unders
5 burpees
5 bar muscle-ups
Complete as many rounds as possible in 12 minutes of:
25 double-unders
5 burpees
5 bar muscle-ups
Tuesday, July 12, 2016
Wednesday 13th July 2016
EMOMx10: 3 Power Snatch + 3 OHS,
RXD= 42.5/30kg
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 1.5 pood
25 GHD sit-ups
Post rounds completed to comments.
Monday, July 11, 2016
Tuesday 12th July 2016
Overhead Squat
3 x 5
Increase slightly on last weeks load
3 Rounds for time:
10 Toes to bar
50 Double unders
60 second Handstand hold
3 x 5
Increase slightly on last weeks load
3 Rounds for time:
10 Toes to bar
50 Double unders
60 second Handstand hold
Sunday, July 10, 2016
Monday 11th July 2015
Bench Press
3 x 5
4 rounds for time of:
With a pair of 20/15kg dumbbells,
50-meter weighted lunge
350-meter farmers carry
3 x 5
4 rounds for time of:
With a pair of 20/15kg dumbbells,
50-meter weighted lunge
350-meter farmers carry
Thursday, July 07, 2016
Friday 8th July 2016
Pullups
+ Muscle ups drills
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
+ Muscle ups drills
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
Wednesday, July 06, 2016
Thursday 7th July 2016
Push Press
3 x 5
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans, 61/42.5kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
3 x 5
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans, 61/42.5kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Tuesday, July 05, 2016
Wednesday 6th July 2016
EMOMx10: 3 Power Snatch + 3 OHS,
Use a weight that allows you to complete all 6 reps of first round in about 30 seconds
For Time:
3 rounds for time of:
Run 400 meters
30 GHD sit-ups
15 deadlifts, 115kg/80
Post time to comments.
Monday, July 04, 2016
Tuesday 5th July 2016
Overhead Squat
3 x 5
This is the First week of new training month. OHS is a New activity, start light and increase each week for next month
For Time:
21-18-15-12-9-6-3 DB Thruster, 20/15kg per hand
42-36-30-24-18-12-6 Calorie Row
Post time to comments.
3 x 5
This is the First week of new training month. OHS is a New activity, start light and increase each week for next month
For Time:
21-18-15-12-9-6-3 DB Thruster, 20/15kg per hand
42-36-30-24-18-12-6 Calorie Row
Post time to comments.
Sunday, July 03, 2016
Subscribe to:
Posts (Atom)