Aug 16 2018

Friday: Churn and Burn..


STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and hold at approx. 80% of last weeks heavy single

CONDITIONING

AMRAP in 12 mins of:

20 KB swings 
15m Sled push return
10 Pull-ups


Aug 15 2018

Thursday: Tabata 100..


STRENGTH

EMOM for 12 mins of:

Min 1 - Strict pull-up x 5-10 reps
Min 2 - Strict HSPU x 3-10 reps
Min 3 - Pistol squat x 6-10 reps

CONDITIONING

Tabata until completion:

100 Back squats 35 / 25 kg

then

Tabata until completion:

100 Ab mat sit-ups

* 12 min time cap.  Follow the Tabata protocol of 20 seconds on and 10 seconds rest until all work is complete.


Aug 14 2018

Wednesday: Clean and jerk work..


STRENGTH

Every 90 seconds for 10 sets:

1 Clean and jerk

* Aim to build to a heavy single

CONDITIONING

For time:

100 Double unders
50 / 35 Calorie row
25 Clean and jerks 62.5 / 45 kg


Aug 13 2018

Tuesday: Short and curly..


STRENGTH

Every 2 mins for 7 sets:

Front squat x 5 reps @ approx. 75%

CONDITIONING

21-15-9 of:

Ring dip
DB Front squat
Burpee


Aug 11 2018

Monday: Run Test..


CONDITIONING

On a continuously running clock - 

At 0:00 - Run 1200m

At 10:00 - Run 800m

At 20:00 - Run 400m

At 28:00 - 75 T2B 

* Run the 1200m as a time trial and give your best effort then hang on for the rest of the work!!

 


Aug 10 2018

Saturday: Action Stations...


Aug 9 2018

Friday: Pow wow..


Aug 8 2018

Thursday: Snatch complex..


Aug 7 2018

Wednesday: NARF Assault..


Aug 6 2018

Tuesday: Hourglass..


Aug 4 2018

Monday: Stretching it out..