March 12, 2020

Strength : 

(A) Deadlift

6 x 3 @50%

Tempo 2 at top and 5 lowering .

(B) Strict Press

6 x 3 @ 70%

Conditioning : 30/20/10

Pull ups/Ring rows

Single Arm DB Thruster 15/10 Kg

Core : 4 rds #

10 V ups

20 Russian Twist with plate if possible

20 sec Floor L Sit 

March 11, 2020

Endurance : Partner up.

30 mins.

150 Burpees over rower 

Remainder of time row for metres.

March 10, 2020

Strength : Clean

High Hang Clean x 10

Do reps in singles . Keep weight light and focus on speed under bar and receiving barbell  at bottom with high elbows. 

Hang Clean x 8 

Reps in singles, small increase of weight each rep if moving well.

Clean x 4 

Conditioning : Emo...

March 9, 2020

Strength : Press and Pull

5 Rds 

6 Bench Press @60-70%

5 Strict Pull ups With Tempo  3 Sec hold at top and 3 sec eccentric.

Every 3 mins

Conditioning : Partner up

 2 rds For Time

100 Double unders

70/60 Cals

50 Wall Balls 

20 Synchro  Burpees

Core ( optional) : 3 rds...

March 8, 2020

Strength : Back Squat 

2 x 5 @70%

2 x 3 @80%

3 x 1 @85%,90%,90%

Every 2:30

Conditioning : Every 3 mins for 15 mins

15 Swings overhead 24/16kg

12/8 Push ups

18 Barbell Thrusters 20/15kg

March 5, 2020

Strength : Tempo Dead lift 

(A)

6 x 3 @40% 

1 Sec to top of lift 

2 Sec pause at top 

4 Sec lowering 

1 Sec at bottom

(B)

Bench Press

6 x 3 

* 6 working sets to build to a heavy treble, spot each other

Conditioning : 5 min AMRAP

15 Swings Russian 

15 Sit-ups

March 4, 2020

Endurance : 8 rds

2 mins Row/Bike Erg for cals

Rest 30 Secs

2 mins Run 200m + Max Burpees

Rest 30 Secs

* Partner up. Total score is Burpees + cals  :)

March 3, 2020

Strength/Skill :

Overhead Squat 

5 x 4 

OHS 

5 x 2

* keep weight light and focus on movement 

Conditioning : 3 rds 

40 Double Unders/ 40 SS + 5 down ups

10 Single Arm DB Thruster 22.5/15kg

20 Slam Balls 

10 Single Arm DB Thruster 22.5/15kg

Time Cap 8 mins 

March 2, 2020

Strength: Pressing 

4 x 3 Strict Press @80%

4 x 2 Push Press

4 x 1 Push Jerk

Conditioning : 8 min AMRAP

Partner A

12 Overhead Lunges or scale to Goblet squat with DB 22.5/15kg

10 Single Arm Devil Press or scale to DB snatch 22.5/15kg

8   Deadlift 80/60kg or scale to Single KB...

March 1, 2020

Strength : Back squat 

2 x 6 @60%

2 x 4 @70%

2 x 2@80/85%

Every 2:30

Conditioning : Max Effort 

3 Min Burpee Box Jump/Step

3 Min Bike erg for metres 

3 Min Cindy ( 5 Pull,10 Push up,15 Airsquats)

2 min rest between movments

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