Month: April 2018

Monday 30/4/18

Over the course of 5 rounds, find a 2 RM Back Squat: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 reps #5: 2 reps *Between each round complete 8 Partner anchored bench back extensions (1 second pause at top) Partner workout: Partner 1 works for 30 seconds: Max distance Handstand Walk Partner…

Friday 27/4/18

8 Minutes: Alternate rounds P1: 6 Bent Over Row 90% 6 Burpee Over Bar P2: As Many Wall Balls As Possible 9/7kg * Rest 2 Minutes 8 Minutes: Alternate rounds P1: 40m Tyre Drag P2: As many HSPU as possible * Rest 2 Minutes 5 Minutes: Max Passing Wall Ball Sit-ups anchored with DB’s *…

Thursday 19/4/18

In Partners, 1 person complete full round, partner to spot. 4 Sumo Deadlift (near 4RM weight) 8 Pistols (make hard- add weight, less assistance etc) 30 seconds back extended hold (off bench, partner holding feet) *6 rounds each Finish with Partner 1) Max Banded Pull Downs vs Partner 2- time dominant) 10 Plank leg split…

Wednesday 18/4/18

5 x 5 Muscled Snatch *Start from floor or hang. *Heels DONT leaves the floor. *Avoid dropping body under bar- everything only moves upwards. 60 second rounds: Front Rack Lunges 50/35kg Double Unders L-sit leg raises Heavy single Arm DB Ground to Overhead (heavy weight) *rest 2 minutes