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
Tuesday 23rd October 2018 Strength – Clean & Jerk 5 x 2+1 Note: 5 sets of 2 Cleans followed by 1 Jerk Conditioning – 12 Min AMRAP Min 1 – Row for Caleries Min 2 – Alternating Dumbbell Snatch Min 3 – Wall Balls
Monday 22nd October 2018 In 18 mins, in Pairs: Part a) 1600m Run Part b) 21-15-9 Synchro Dumbbell Snatch Synchro Box Jumps Part c) 1RM Clean
Friday 10th August 2018 Strength – Overhead Squat 3-3-3-3 Conditioning – 12 Min AMRAP 15 Wall Balls 5 Burpee box Jumps 20 Double Unders
Thursday 9th August 2018 Strength – Gymnastics midline Rest – about 1 minute Conditioning – In 12 minutes: 1 minute of double-unders 1 minute of Cleans 2 minutes of double-unders 2 minutes of Clean & Jerk 3 minutes of double-unders 3 minutes of Burpee over Bar
Wednesday 8th August 2018 Strength – Shoulder Press 3-3-3-3-3 Conditioning – 7 Min AMRAP: 3 Strict Pull Ups 6 Squat Cleans @ 50% of 1RM 9 HSPU Then immediately into a 400 m Sprint for time
Tuesday 7th August 2018 Strength – Pause Front Squats 2-2-2-2-2 Note: 3 second pause at the bottom of an active Front Squat. Conditioning – 9 Min AMRAP 30 Double Unders 10 Box Jumps 5 Burpee Double Push ups
Monday 6th August 2018 Strength – 5 x 3 count pull ups Conditioning – For Time: 500m Run 400m Run 200m Run 100m Sprint 100m Sprint Between rounds complete: 12 Dumbbell Snatch (6L/6R) 9 Wall Balls 6 Burpees