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Monthly Archive for: 'October, 2018'

Saturday 3rd November 2018 Strength – Weighted Pillar Holds 5 x 1 min with a 1 min rest between sets Conditioning – 18 Min AMRAP In threes: P1: Burpee Box Jumps P2: Tyre drag 100 m (to the cone and back) P3: Rest

Friday 2nd November 2018 Strength – Hang Squat Snatch 2-2-2-2-2 Conditioning – 8 Min AMRAP 9 Deadlift (62.5/45) 6 Power Clean 3 Shoulder to Overhead 20 Double Unders

Thursday 1st November 2018 Strength/Skill – 5 Alternating Sets: 3 Strict Press AHAP 6 Push Press Max Effort Ring Rows Conditioning – 16 Min AMRAP 400m Run 10 Push ups 10 Sit ups 10 Pull ups Note: in pairs, split the work however you want. While one partner is working, the other holds front rack …

Wednesday 31st October 2018 Strength – 200m Weighted Walking Lunges Conditioning – For Time: 50-40-30-20-10 DUs 25-20-15-10-5 KBS 24/16 3 burpee EMOM, 15 Min time cap

Monday 29th October 2018 Strength – Hang Squat Clean 4-4-4-4-4 Conditioning – 7 Min AMRAP (in pairs) 7 Push Press 42.5/30 5 Deadlift 140/110 100m Run Then; For time: 30 Synchro Burpee over Bar

Friday 26th October 2018 Strength – Sumo Deadlift 3-3-3-3-3 Conditioning – 3 Rounds for time 60 Double Unders 10 Pull Ups 5 Cleans 100/65

Thursday 25th October 2018 Strength – Handstand Holds Conditioning – In Pairs for time: 2000m Run 100m Bodyweight lunges 80 Sit Ups 80 Plate Ground 2 Overhead 20/15 40 Push Ups Note: Split as needed, one working at a time.

Wednesday 24th October 2018 Strength – Goblet Squats 3×20 Conditioning – 10 Min AMRAP 5 Burpee over Bar 7 American KBS 32/24 9 Shoulder to overhead 40/30

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