CLASS:
A
Skill
Ring/Bar Muscke Ups
B.
In Pairs
In a 30min window complete:
Assault Bike 100/80
1mile Run w/Sandbag 20/15
2km Row
In remaining time
ME Bar/Ring Muscle Ups
EXTRAS:
4 sets of Chin Ups x 6
Rest 3mins
Add weight or bands as necessary
CLASS:
A.
E3MOM for 15min
Front Squat x5 @ 77.5-82.5%
B.
10min Amrap
3, 6, 9, 12, 15, etc
Deadlift 70/45
Hang Power Clean
Push Jerk
BOBs
* The next phase of our strength training… Look back on your last results & try to add a few Kg from last time. Below is a pic of our last Front squat x5
EXTRAS:
2mins On, 2mins Rest for 6 […]
CLASS:
5 Rounds for Time
10 Strict Pull Ups
10 Back Squats 80/50 (from the floor)
10 Strict Ring Dips
10 Deadlifts 80/50
1min rest between rounds
Scaling Options:
•Reduced weight
•Seated/toenail/banded Rig Dips
•Banded Pull Ups/Ring Rows
EXTRAS:
E3MOM for 12mins
Strict HSPU x5 (if 5 too easy, add deficit)
For Time:
800m Run
30 Hang Power Snatches 50/35
600m Run
25 Overhead Squats
400m Run
20 Squat Snatches
EXTRAS
4 Rounds of:
45 seconds Sled Pull
20 GHD sit ups
A.
E3MOM for 15mins
Push Press x5 @ 77.5-82.5%
B.
3min on 3min off x3
15 T2B
30 DB c&J 22.5/15 (swap every 5 reps)
ME Box Overs 30/24
EXTRAS
A. 10mins to find a heavy
7 Rep Bench Press
Then
B. 3 sets at 85/90% of (A)
Engine Builder”
EMOM for 30mins (6 rounds)
1 – 16/11 cal AB
2 – 16 Wall Balls 9/7
3 – 16/11 cal Row
4 – 11-16 Target Burpees
5 – Rest 😫
* Yes we have done this recently but this time it’s an extra rep. So what ever your numbers were before, try to beat it….Good luck
Extras – Working on Mobility
3 […]
A.
E3MOM for 15min
Front Squats x1 @ 95%
B.
10min Amrap
2, 4, 6, 8, 10, 12 etc…….
Clusters @ 70/45
C2B Pull Ups
Scaling Options:
60/50/40/30/20kg Clusters
Pull Ups/Banded
EXTRAS
Every 4 mins for 20 mins
5x eccentric Chin Ups (2sec hold at top, 4sec down)
Rest 20 seconds
6 inverted KB press (each arm)
A.
E2MOM for 14mins
Power snatch x3 (build to a heavy set, TnG)
B.
“Twist and Shout” (comptrain 28/09/18)
14min AMRAP:
1 Power Snatch 60/40*
2 Overhead Squats
3 Power Clean and Jerks
40 Double Unders
*find a weight you can move through each of the movements with good form.
A.
E2MOM for 16mins
0-2 Bench Press x4-6@ 75-80%
3-4 Bent Over Row x4-6@ 75-80%
B.
In Pairs (alternating rounds)
3 rounds each of
15/10 cal AB
10 Burpees
For Time:
1km Run
Then
5rounds of
27 Sit Ups
18 Wall Balls 9/7
9 Box Jumps 30/24
Then
1km Run
35min Cap