Month: August 2019

Back Squat 2-8-2-8-2-8 5 Rounds for time: 21 DB Deadlifts 22.5/15kg 15 DB Cleans 9 DB Shoulders to Overhead 8m DB Bear Crawl

In Partners 30 Second intervals to swap. I work for 30 seconds/ you work for 30 seconds, trying to accumulate as many reps as you can when its your turn. 100 Ball over shoulder 40/30kg 100 Single arm KB swings 32/24kg 100 Contact twists 20kg Bar 100 Ring Push-ups 20 Min Cap 8 Min EMOM…

For Time in Partners Share reps, but run together Run 700m 30 Snatch 60/40kg – 30 Pull-ups Run 700m – 30 Clean and Jerk – 20 Chest to Bar Pull-ups Run 700m -30 Thrusters -10 Muscle- Ups

Snatch High Pull 5-5 Hang Clean High Pull 3-3-3 * Only build in weight if your technique is correct 7 Rounds for Time 40 D/Unders 10 Alternating Pistols 5 Devil’s Press 22.5/15kg 22min Cap

22 Min Time Cap 30-20-10 Box Jump Overs 70/60cm Hand Release Push Ups KB Swings 24/16kg For Time EMOM x 8 1st Min: 6 Strict Pullups 2nd Min: 6 Strict HSPU * Over the next 4-5 weeks you will see this EMOM pop up every week or so. The goal is too improve this skill….

1st EMOM x 8 Every Minute you must complete 1 Thruster + 1 Push Jerk ( from Racks ) * Build Weight every minute 2nd EMOM x8 Every minute complete 2 Squat Cleans * Build Weight every minute 3rd EMOM x 8 Complete 2 Deadlifts * Goal today is to build weight comfortably, don’t just…

Bench Press #1 : 10 Reps #2 : 10 Reps #3 : 10 Reps #4 : 10 Reps Then TABATA 20 on /10 off For Max Reps Must complete full 8 rounds of 20 Seconds work/ 10 rest, before moving on to the next exercise. – Superman Hold – Ball Slams 30/20kg – Knees to…

30 Min Amrap 3 Rope Climbs 8 Front Squats 70/50kg 15/12 Cal Bike Run 200m   As many rounds as possible

IN TEAMS OF 3 ACCUMULATE 5000M ROW 2 WORKING AT A TIME/ 1 REST P1: TIME DOMINANT 15 DB STEP OVERS 22.5/15KG 8 BURPEE PULL-UPS P2: ACCUMULATE AS MANY METERS AS POSSIBLE IN THAT TIME IT TAKES P1 TO COMPLETE 1 ROUND P3: REST

SNATCH BALANCE 2-2 SNATCH PULL 3-3-3 * FOCUS ON THE TECHNIQUE, ADD WEIGHT IF MOVEMENT SOUND YOU WILL HAVE 2 SCORES 1 FOR BALANCE AND ONE FOR PULL 3 ROUNDS FOR TIME 1KM RUN- MALLEE PARK OVAL AND BACK 16 BURPEE BOX JUMP OVERS 60/50CM 4 SNATCHES 65/45kg