January 16, 2020

Strength : 12 mins 

1 Sled Push 

1 Farmers Carry 

5 Bench Press 

2 Power Cleans (increase weight each round)

5 Strict T2B

10 Cals (fast)

Workout : 12 min Amrap

50 Wall Balls

70 Double Unders 

16 Power Cleans 40/30kg

January 15, 2020

 Strength : Deadlift 

2 X 8 @60%

2 X 6 @70%

2 X 3 @80%

Every 3 mins 

Conditioning : 

 4 rds 

2 min 30 secs 

10 Box Jumps overs 

10 HSPU/Push ups 

Max Cals in remaining time 

90 secs rest between rds 

January 14, 2020

Gymnastics Strength: 5 rounds of 

5 Strict/Box Pull Up

5 Dips 

30 sec Seated L-Sit

60-90 seconds rest each round. Focus on good technique 

Workout: For Time

60 Thrusters 40/30kg 

Every time you break 5 Bar Hop Burpees 

Time Cap : 6 mins 

January 13, 2020

Strength : Pressing 

4 X 3 Strict Press @75%

4  X 2 Push Press 

* Do all Strict pressing first 

Conditioning : Partner up 

10 rds for time 

10 DB Snatch 

30 Double Unders 

10 TTB/knees to elbow

Core : 3 rds 

20 Sec Russian Twist 

20 Sec Heel Taps 

20 Sec Flutter kicks 

30 Sec rest...

January 12, 2020

Strength : Every 2:30  mins for 5 sets 

Back Squat 

6, 6,5,5,4

60%,65%,70%,75%,80%

Accessory : 4  rds of 2 X DB front rack lunge. 

1 Length of gym 

* do suitcase carry if necessary. 

Conditioning :  10 min AMRAP 

15 Wall Ball 

12 GTOH with plate 20/15kg

9/6   Chest to Bar 

January 9, 2020

Strength: 12 mins 

1 Sled Push 

1 Farmers Carry 

10 Sec L-Sit 

10 Sec Handstand Hold 

5 Heavy Thrusters 

10 Cals Assault Bike 

Workout: For Time 

21/15/9 of 

Clean & Jerks 50/35

Pull Ups/Ring Rows 

January 8, 2020

Strength : Deadlifts 

2x10 @50%

2x6 @65%

2x2 @75%

Workout : every 5 mins for 20 mins 

20/15 cals 

20 Kb Swings 24/16kg (Overhead)

20 Slam Balls 

January 7, 2020

Strength : Snatch 

6 rds 

1 High Hang Power Snatch + 1 OHS + High Hang Squat Snatch 

6 rds 

1 Hang Power Snatch + 1 OHS +  Hang Squat Snatch 

Conditioning : 4 rds 

Run 400m 

12/8 T2b

12 DB Box Step ups 22.5/15kg use 1 DB

January 6, 2020

Strength : 5rds 

Every 2:30  

4 Bench press 

4 Strict pulls + 4 Strict chins 

Conditioning : Partner up 10 rds 

You I go * one person does full round before Partner goes 

4 Hang Power Cleans 60/40kg

6 Burpee over Bar 

4 Shoulder to overhead 60/40kg

6 Burpee over Bar 

Time cap 15...

January 5, 2020

Strength : Front Squat 

5  X 4 

65%,65%,70%,70%,75%

Every 2:30

Conditioning : For Time 

20 Single Arm DB Thruster 

20 Down ups 

20 Cals 

18 Single Arm DB Thrusters 

18 Pull Ups 

18 Cals 

16 Single Arm DB Thrusters 

16 Down Ups 

16 Cals 

14 Single Arm DB Thruster 

14 Pull ups 

14 Cals 

...

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