CLASS
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps
Build to today’s heavy-ish double.
B.
For time:
Run 400 Meters
15 Power Cleans 80/60
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans
EXTRAS
Overhead Squats
Choose a weight that you can manage all sets with sound technique but that still challenges you.
A. 2 sets of 5 reps- 3 […]
CLASS
In teams of two, complete:
100 Pull-Ups
200 Meter Farmer’s Carry 32/24
100 Wall Ball Shots
200 Meter Farmer’s Carry
100 Burpee Box Jump-Overs 24/20
200 Meter Farmer’s Carry
(Farmer carry- Swap how many times as you like)
EXTRAS
“The Bro Sesh”
3 sets of 8-10 reps
Dumbell bicep curl
3 sets 8-10 reps
Dumbell tricep extensions
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