Fitter Stronger Tougher
Nov 13 2019
Thursday: Erg Stuff..
CONDITIONING
5 rounds of -
AMRAP in 4 mins of:
30 / 21 Calorie row
20 / 14 Calorie bike erg
10 / 7 Calorie ski
Max T2B in remainder of time
rest 4 mins after each round
Nov 12 2019
Wednesday: Pump Sesh..
STRENGTH
Bench press 7 x 2 reps
* Lift every 3 mins and build to a heavy 2 rep
CONDITIONING
AMRAP in 12 mins of:
12 DB Floor press 22.5 / 15 kg
9 DB Sit-ups
6 DB Bentover rows 22.5 / 15 kg
Nov 11 2019
Tuesday: Revolving Door..
CONDITIONING
For time:
Run 200m 21 Box jumps 24 / 20"
Run 200m 21 Deadlifts 70 / 45 kg
Run 200m 18 Box jumps 24 / 20"
Run 200m 18 Deadlifts 70 / 45 kg
Run 200m 15 Box jumps 24 / 20"
Run 200m 15 Deadlifts 70 / 45 kg
Run 200m 12 Box jumps 24 / 20 "
Run 200m 12 Deadlifts 70 / 45 kg
Run 200m 9 Box jumps 24 / 20"
Run 200m 9 Deadlifts 70 / 45 kg
* 22 min time cap
ACCESSORY
At 27 mins -
AMRAP in 7 mins of:
5 Strict T2B
10 Hollow rocks
20 Plate twists
Nov 10 2019
Monday: '20.5' - King of the Open
CONDITIONING
For time:
40 Muscle ups
80 Calorie row
120 Wall balls
* Partition anyhow
20 min cap
