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Monthly Archive for: 'March, 2019'

Saturday 6th April 2019 Conditioning – In pairs Part 1 – 6 min AMRAP 12 Synchro Deadlifts 9 Synchro Hang Cleans 6 Synchro Shoulder to Overhead Rest 2 mins Part 2 – 2 min time cap 40 pull ups or 60 ring rows 8 min rest Part 3 – 10 Min AMRAP Box Jumps and …

Friday 5th April 2019 Gumboot Friday Conditioning – For Time: 400m Farmers Carry 80 Single Unders 60 Air Squats 40 Step Ups 20 Sit Ups 1000m Run

Thursday 4th April 2019 Strength – Power Clean + Jerk 5×2+1 Conditioning – 6 Min AMRAP 2min – Dumbbell Snatch 2min – Air Squat 2min – Burpees

Wednesday 3rd April 2019 Strength – Front Squat 2-2-2-2-2 Conditioning – For Time: 30 Burpees 30 Snatch 42.5/30 30 Box Jumps 30 Thrusters 100 Double Unders

Tuesday 2nd April 2019 Strength – Tyre Drags 15 Mins for quality Conditioning – 10 Min AMRAP 8 Box Jumps 10 KB Swings 32/24 10 Wall Balls Run 200m

Monday 1st April 2019 Strength – 5 Alternating sets: 3 Single Arm Push Press Max Effort Ring Row Conditioning – For Time 2-4-6-8-10-8-6-4-2 Hang Clean 40/30 S2OH Lunge (Back Rack) – is 25 DU 15 Min Cut Off

Friday 29th March 2019 Strength – Front loaded carries 15 Mins for quality Conditioning – For Time: Run 800m Rest 3 Mins Run 500m Rest 2 Mins Run 400m Rest 1 Min Run 200m

Thursday 28th March 2019 Strength – 5 Alternating Sets 5 SA Strict Press 5 Strict Pull Ups (weighted) Conditioning – 8 Rounds for time: 5 Deadlift 140/90 5 Burpee over bar

Wednesday 27th March 2019 Strength – Back Squat 2-2-2-2-2 Conditioning – 9 Min AMRAP 10 Dumbbell Snatch 22.5/15 10m Dumbbell Lunge 10 Dumbbell Step Ups

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