Fitter Stronger Tougher

Feb 23 2020

Monday: Shuttle Bus..

CONDITIONING

On a continuously running clock - 

AMRAP in 6 mins of:

40 Shuttle runs
30 Burpees
Max Row calories in remainder 

rest 3 mins

AMRAP in 6 mins of:

30 Shuttle runs
30 Burpees
Max Row calories in remainder

rest 3 mins

AMRAP in 6 mins of:

20 Shuttle runs
30 Burpees
Max Row calories in remainder

Feb 21 2020

Saturday: Time to Worm..

CONDITIONING

On a continuously running clock and in teams of 5 -

3 rounds for time of:

30 Worm Thrusters
30 Burpees over the worm

into

3 rounds of:

30m Worm lunge
30 Worm Clean and jerks

* 40 min cap

Feb 20 2020

Friday: Comp style hit out..

STRENGTH

In 10 mins build to a heavy Power snatch

CONDITIONING

At 15 min mark -

AMRAP in 12 mins of:

12 T2B
9 Deadlifts 45 / 30 kg
6 Snatches 45 / 30 kg

Feb 19 2020

Thursday: Back squat..

STRENGTH

Back squat 7 x 2 reps

* Build to a heavy set of 2 reps

CONDITIONING

3 rounds for max reps:

1 min Bike erg calories
1 min Ring dips
1 min Wall balls 20 / 14 lbs
1 min rest