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

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



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.

Sunday 17th July 2016

REST DAY

Saturday 16th July 2016

AMRAP in 15min
5 pullups
10 Situps
15 Weighted step ups
20 Kb Swings

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


Thursday 14th July 2016

Push Press
3 x 5

3 RFT:
500m Row
9 Thrusters, 52.5/37.5kg

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

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.

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.


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.