Fitter Stronger Tougher

May 24 2019

Saturday: Loaded Bases..

CONDITIONING

In teams of 3 -

For time:

Run 800m
100 CTB pull-ups
Run 400m
100 Burpees over the bar
Bike erg 5km
100 Burpees box jump overs
Run 400m
100 T2B
Run 800m

May 23 2019

Friday: Body Armour..

CONDITIONING

5 rounds for time of:

9 Deadlifts 62.5 / 45 kg
5 Squat cleans 62.5 / 45 kg
3 Thrusters 62.5 / 45 kg

ACCESSORY

5 sets of:

20 Hip extensions
20m Bear crawl (slow)

May 22 2019

Thursday: Practice Day..

STRENGTH

EMOM for 12 mins:

Min 1 - Strict Pull-ups x 4-10 reps
Min 2 - Strict HSPU x 1-10 reps
Min 3 - 30 seconds of Roll to Candlestick to Deck squat

CONDITIONING

Every 4 mins for 5 sets:

20 / 15 Calorie Assault bike
Max unbroken set of Kipping HSPU

May 21 2019

Wednesday: Snatch Capacity..

STRENGTH

EMOM for 10 mins:

3 Power snatch

* Hold across for all sets

CONDITIONING

'Hot Cakes'

33-27-21-15-9 of:

Wall ball 20 / 14 lbs
DB Snatch 22.5 / 15 kg