Saturday 21st April 2018 Conditioning – In Pairs “Kalsu”
Friday 20th April 2018 Strength – Snatch 2-2-2-2-2 Conditioning – 5 Rounds for time: 200 m Run 6 Clean & Jerk 62.5/45
Thursday 19th April 2018 Strength – 1RM Testing Back Squat Conditioning – Tabata Burpees KB Sumo Deadlift High Pull Battle Ropes Mountain Climbers
Wednesday 18th April 2018 Strength – 5 x Alternating Sets 3 Strict SA Press 9 SA Ring Row Conditioning – 12 Min AMRAP 5 Deadlift 110/70 7 Push Ups 9 Sit ups 11 Air Squats
Tuesday 17th April 2018 Strength – Hang Clean + Split Jerk (Push Press) 5 x 2 +1 Conditioning – In Pairs 10 Rounds for time: 5 Box Jumps 8 m DB OH Walking Lunge (Right) 10 Dumbbell Snatch (5L/5R) 8m DB OH Walking Lunge (Left) Note: Complete one full round before tagging …
Monday 16th April 2018 Conditioning – 6 Rounds for time: 1 Min ME Calerie Row 1 Min ME Burpees 1 Min ME Double Unders 1 Rest Mobility – Hip Opening Series
Friday 13th April 2018 Strength – Strict Pull Ups 8 Min AMBRAP Conditioning – 10 Min AMRAP 12 KBS – Single Arm 32/24 (6L/6R) 12 Push Press 40/30 6 Burpee Box Jumps Overs
Thursday 12th April 2018 Strength – Back Squat 5×5 Conditioning – For Time: 1000m Row 30 Snatch 42.5/30
Wednesday 11th April 2018 Strength – Power Clean 2-2-2-2-2 Conditioning – 4 Rounds for time: 400m Run 7 Toes to Bar 14 Dumbbell Snatch 22.5/15 Note: 16 Min cut off.
Tuesday 10th April 2018 Strength/Skill – Split Jerk Conditioning – 7 Min AMRAP 15 Wall Balls 30 Double Unders