September 30, 2018

Strength : Strict Press 

Every 2 mins for 10 

5,5,5,3,3

60%,65%,70%,80%,85%

Accessory: 6 rds 

1 Length of gym with 1 DB Overhead lunge 

3 on R arm + 3 on L arm 

Condtioning :  3rds

15 Box Jumps 

10 Front Squats 50/35kg

15 Burpee over bar 

Run 200m 

September 27, 2018

Strength : 8 mins work of 

5 People Makers 

1 Sled Push 

1 Farmers Carry 

10 Cals Bike/Row/Ski

Wod : 16 min Amrap 

20 Thrusters 40/30kg 

20 T2B 

20 Slam Balls 

20/15 Cals Bike/Rower/Ski

September 26, 2018

Gymnastics: Core 

7 mins 

15 Reverse Crunches 

15 Hollow Rocks 

15 Sec Hollow Hold 

15 Leg Raises 

Strength: Deadlift 

Take 15 mins to build to a 1rep max 

Wod : For Time 

21/15/9

Push Ups

Sit Ups 

Kb Swings 24/16kg (Russian)

September 25, 2018

Strength : Bench Press 

Working off last weeks 1RM

Every 3 mins 

10@ 50%

8  @60%

4 @70%

4@80%

Conditioning : Partner  For Time ( 20 min Cap ) 

Run 400m

40 Burpee Box Jump overs

Run 400m

40 DB Snatch 

Run 400m

40 C2B/Pull up

Run 400m

September 24, 2018

Strength: Back Squats 

3x5 @50%

3x4 @60%

3x3 @70%

Wod : 2rds For Time 

15 Clean & Jerks 50/30kg

15 Bar Hop Burpees 

September 23, 2018

Strength : Every 3 mins for 15 mins 

5 Strict Press @ 70%

superset with 

5 Strict Pull Ups (use weight if possible )

Conditioning:  For Time  12 min Cap 

100 Double Unders/200 Singles 

50 Wall Balls 

Run 400m

50 Double Unders/100 Singles

25 Wall Balls

September 20, 2018

Strength: AMRAP 14 mins 

1 Sled Push 

1 Farmer Carry 

3 People makers 

6 Strict Dips

6 Strict Chins 

8 Front/Back Lunges

10 Cals Ski/Bike/Row ( hard as possible)

Conditioning : Every 2 mins for 12 mins 

10 DB Snatch

20 Airsquats

10 HSPU/HRPU

Midline : 7 mins

20 Sec Plank ( use ring...

September 19, 2018

Strength : Back Squats 

7x3@70%

Wod : 8min Ladder Wod 

T2B

Clean&Jerk 60/40kg 

Starting with 

3+3

6+6

9+9

12+12

Keep addind 3 reps until 8 mins is up 

September 18, 2018

Strength : Take 15 minutes to build to a 1-RM Bench Press. 

Conditioning: Partner AMRAP 

7 mins 

(A) 

40 Slamball

30/24Cals Bike/Rower

20 Double Dumbell Front Squats 22.5/15kg

* 1 person working 1 resting ( share the reps) 

Rest 3 mins 

7 mins

(B)

10 Box Jump overs 

5 Hang Power C...

September 17, 2018

Gymnastics: Pull Ups 

5x5

Hollow Rocks x 50

Deadlifts : 5x5 @ 65% 

Wod : 21/15/9

Kb Swings 

Pull Ups 

Wall Balls 

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