February 28, 2019

Strength :??? 

Conditioning : 19.2

February 27, 2019

Strength: Deadlift + Weighted Step Ups 

Every 4 mins for 20 mins 

5 Deadlifts @ 60%

8 Weighted Step Ups

Conditioning : 8 min AMRAP 

12 Burpee Box Jump/Step 

8  STOH 50/35kg 

Finisher : Core Tabata of 

Russian Twist 

Reverse Crunch 

February 26, 2019

Skills/Gymnastics : 15-20 mins 

1-3 Strict Muscle Up / Banded Muscle Ups  5 Ring Pull Ups + 5 Dips / 5 False Grip Rows

10 Pistol Squats 

5 Strict HSPU/ 1-3 Negatives / 5 Pike Push Ups 

10-20 L-Sit of KB/ High Box Knees Up

Condtioning: Every 3 mins for 15mins 

Run 200m

10 Toes...

February 25, 2019

Strength : Back Squat 

Every 3 mins 

7 x 4 

4 sets @ 70%

3 sets @ 80%

Conditioning : Partner Up 

For Time 

120 DU’s

60 Front Squats 50/35kg

60 Slamballs

120 DU’s

60 Burpee over bar

60 Slamballs 

120 DU’s

60 Sit Ups 

60 Slamballs 

* 1 person working 1 resting 

Time cap 14 mins 

February 24, 2019

Strength : Bench Press 

Every 3 mins for 15 mins 

6 Bench Press 60-70%

4-8 Strict Chin Ups ( weighted if possible)

Conditioning: For Time 

Run 400m 

Then 20-16-12-8-4 

Chest to Bar/Pull up

Dumbell Snatch 

Run 400m

February 21, 2019

Strength : Pulling Strength Deadlift + Pull up

2 x 6 Deadlifts @ 60%

2 x 4 Deadlifts @70%

1 x 2 Deadlift.  @80%

Perform a set of 

* 5-8 Wide Grip Pull-up after each set of Deadlift.

Conditioning : 19.1 

February 20, 2019

Strength : Every 90 seconds for 8 sets 

1 Clean Deadlift 

2 Hang Power Clean 

1 Hang Squat Clean 

* Build to a heavyish set 

Conditioning : 3 rds  For Time 

Run/Row 200m

21 Airsquat 

15 Single Arm DB C + J

9  Burpee over DB

* 12 min Cap 

February 19, 2019

Strength : Push Press 

5x5 @65%

Wod : Teams of 3 

12 mins 

Calories Bike/Rower/Ski

3 Thrusters 42.5/30kg

3 Pull Ups/Jumping Pull Up/Ring Row

6 Thrusters 42.5/30kg

6 Pull Ups/Jumping Pull Up/Ring Row

Keep adding 3 reps to both movements each round until 12 mins is up

1 person is...

February 18, 2019

Gymnastics : 20 mins 

5 Strict HSPU/ Negative/Box /Pike 

10 Pistol / Band / Box 

1 Strict Ring Muscle Up + 5 Dips 

Or

5 False Grip Ring Pull Ups l/Ring Rows + Dips 

10-20 Sec KB L Sit 

Conditioning:  Every 3 mins for 15 mins

6 Burpee Box Jump

12 KB Swings over head

18 Walballs

February 17, 2019

Strength : Back Squat 

2 x 7 @ 65%

2 x 4 @ 75-80%

1 x 2 @ 85%

Accessory: 3 sets 

Waking Double Dumbell Lunge ( full length of gym) suitcase carry or front rack carry.

Condtioning : AMRAP 10 mins 

20-16-12-8-4 of Dumbell Snatch 22.5/15kg

After each set of DB snatch 

30 Double Un...

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