CLASS
A.
Back Squats
5-5-5-5-5
Start around 75/80% for your first set.
B.
For time:
1000 Meter Row
800 Meter Run
EXTRAS
Rope climbs
10 min AMRAP
*Focus on art king every single climb with speed and as few a pulls as possible.
*Do not attempt a rep if you are tired and not sure of completion. Wait until you feel good then attack.
*Scale is half […]
CLASS
A.
Push Press
Every two minutes for 12mins
4 Push Press heavier than last weeks 6 reps
B.
3 sets, not for time, of:
Bar Muscle-Ups x 3-5 reps or C2B x 8-10 reps or kipping practice
Kettlebell or Dumbbell Snatch x 5-7 reps each arm (work up to a heavy set)
Double-Unders x 30-40 reps
EXTRAS
Snatch Balance
Build up to a […]
CLASS
A.
Every 2mins for 12mins
Push Press x6
B. Every 4min for 16minutes
1min Bench Press 6-8 rep
2min One Arm Rows
3min Lying down triceps extension 8-10 reps
4min Bicep curls 8-10 reps
EXTRAS
Thrusters
Build up to a heavy triple for the day from the rack.
*Must be technically sound on every rep.
*Cannot stop on the shoulder between reps, must go […]
CLASS
A.
Weighted Chin ups
5-3-1-1-3-5
Rest 2 mins between sets
B.
DUs 50-40-30-20-10
Box Jumps 25-20-15-10-5 36/30
EXTRAS
Kipping
*If you have more than 3 strict pull ups
5 sets 5-10 kipping swings focussing on a tight hollow and arch.
*Less than 3 strict pull-ups
A) 8 sets of 20sec hollow hold, rest as needed
B) 8 sets 20sec arch hold with PVC Pipe
Any questions regarding movements please […]
“Diane on the run”
Run 800m
21-15-9
Deadlift 100/70
HSPU
Run 800m
A.
Snatch Balance
4 sets snatch Balance 5 reps
Rest 90 seconds
B.
Open WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 […]
CLASS
A.
Front squat
1-1-1-1-1-1-1
Rest 3mins between sets
B.
4 sets of Rowing 250m
Rest 2 mins
*note down every set.
EXTRAS
Muscle ups:
If you have at least one muscle up-
3-5 sets of 5-10 neutral grip long swings.
Video
Without any muscle ups-
3-5 sets 5-10 reps, false grip ring rows with 3 sec pause with chest at top of pull.
Video
CLASS
“Sham”
7 rounds of:
11 body-weight deadlifts
100-meter sprint
Rest 2mins, exactly then..
10 Ring Dips
20 T2B
30 BOBs
40 sit ups
30 BOBs
20 T2B
10 Ring Dips
35min Time Cap
EXTRAS
Speed back squats
10 sets of 3 reps
* Focus on going slow down and exploding on the upward phase.
* Use 50% of 1 rep max.
* Rest 60-90 sec between sets.
Back Squat Mobility
CLASS
A.
Working on technique rather than load. Take 15 minutes to work on a
Complex of:
Power Snatch
Hang Squat Snatch
OHS
B.
DU’s 50-40-30-30-20-10
KB Hang Snatch 25-20-15-10-5
24/16
15 min Time Cap
EXTRAS
5 rounds of the following – Not for time:
(Press the exercise for the video link)
6x Ring Straight Arm Press Outs
6x V Outs
CLASS
1K Row
Then
5 Rounds for time of:
15 STOH 60/40
20 Box Jumps
EXTRAS
Pistol Squats
Accumulate 20 reps on each (10 each side):
A. 3 sec down, 3sec up.
B. 10sec hold at bottom of squat.
C. “Tabata” 8 rounds of 20 sec work, 10 sec rest. Lowest score counts.
Scale is onto a bench or ball and plates.
You are encouraged to […]