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Archives

Monthly Archive for: 'June, 2018'

Saturday 7th July 2018   Conditioning – In Pairs 8 min AMRAP 500 m Row 12 Burpee Over Rower   Rest   8 Min AMRAP 9 Hang Cleans 90/65 7 Front Squats 5 Shoulder to Overhead

Friday 6th July 2018   Conditioning – For Time: 15-12-9 Pull Ups Hang Snatch (full squat) 62.5/45   Mobility Barbell Smashing

Thursday 5th July 2018   The Seven – 7 RFT: 7 HSPU 7 thrusters 60/40kg 7 knees to elbow 7 deadlifts 110/75kg 7 burpees 7 KBS 32/24kg 7 pullups   TC 30 mins

Wednesday 4th July 2018   Strength – Pause Back Squats 5-5-5-5-5 @ 65%   Conditioning – 4 rounds of: DB Snatch Row for Cal Double Unders Rest   Note: 1 Min max effort at each station

Tuesday 3rd July 2018   Strength – Deadlift 3×5   Conditioning – 10 Min AMRAP 9 Burpees 7 Push Press 42.5/30 5 Front Squats   Then; 500m Sprint

Monday 2nd July 2018   Strength – 10 Min EMOM 3 Touch n Go Cleans + 1 Split Jerk   Conditioning – For time: 100m Farmers Carry AHAP 12 OHS 70/50 10 Chest to Bar Pull Ups 24 OHS 100m Farmers Carry AHAP

Saturday 30th June 2018   20 Min AMRAP – In teams of three: 7 Burpees 7 KBS 7 Push Press 42.5/30 7 Box Jumps Note: One working at a time AFAP, 1:2 Work to rest  

Friday 29th June 2018   Strength – Power Snatch + OHS 2+1 x 5   Conditioning – For Time: 100 Double Unders 20 Dumbbell Snatch 22.5/15 30m Dumbbell Overhead Walking Lunges 25 Dumbbell Single Arm C&J 100 Double Unders

Thursday 28th June 2018   Strength – Split Jerk 1RM* *or Light weight for 5s Conditioning – 5 Rounds for time: 10 Push ups 10 False Grip Ring Rows 100m Pinch carry

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