July 2, 2020

Skill : Toes to Bar & Handstands 

Conditioning : EMOTM x 18

1st  50 Doulbe Unders or 50 Single skips

2nd 16 Sit ups

3rd  16 Single Arm DB Thrusters

July 1, 2020

Endurance: 

Part (A)

Row/Bike 3mins @70%

Row/Bike 2mins @80%

Row/Bike 1mins @90%

Row/Bike 2mins @80%

Row/Bike 1mins @90%

* 1 1min rest between rds 

REST 5 mins

Part (B)

14 Min AMRAP

Run 400m

10 Down ups

*add 2 down ups each rd.

June 30, 2020

Strength : Every 2 mins for 10 mins

5 Strict pull ups 

Conditioning : Every 2:30 mins for 15 mins (6 rds)

8 Box Jump overs

12 Slamballs

16 Airsquats

June 29, 2020

Strength : 5 rds

10 Strict Single arm strict press (5 each side )

5 Push up with temp 43X1

Conditioning : 

4rds

30/30 of

Wallballs

4rds

30/30 of

DB snatch 

Core : 4rds

10 Leg Raises

10 Reverse Crunch

10 Sec Hollow

Rest 30 Between rds

June 28, 2020

Strength : 5 Rds 

20 Reverse Lunges with KB (10 Each Leg)

Core : 6 x 20 sec Sec Floor L Sit 

Conditioning : AMRAP  10 Mins

20  Swings Russian

10  Burpees   

18 Swings 

9   Burpees

16 Swings

8  Burpees

..... all the way down 2 &1. If completed start back at 20 agai...

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

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