Month: August 2019

EVERY 2 MINS COMPLETE 20 DB SWINGS 30KG/ 22.5KG 5 DIPS * REST REMAINDER OF TIME, IF NO REST TIME SCALE YOUR REPS OR GO LIGHTER. AIM IS TO GO UNBROKEN THEN 30 SECONDS ON EACH 10 SECONDS REST SIDE BRIDGE BOTH SIDE HOLLOW ROCKS GLUTE BRIDGE RAISES X4 8 MINS TOTAL OF WORK

PUSH PRESS #1 : 10 REPS # 2: 10 REPS #3 : 10 REPS #4 : DELOAD BAR AND GO FOR MAX REPS UNTIL FATIGUED MUST COMPLETE 10 TRICEP PULL-DOWNS IN BETWEEN SETS * 2 SCORES. 1 FOR WEIGHT AND ONE FOR MAX REPS THEN FOR MAX REPS 40 SECONDS WORK / 20 REST –…

BACK SQUATS #1 : 3 REPS #2 : 3 REPS #3 : 3 REPS #4 : 3 REPS * increase weight to find a heavy 3 Then 3 SETS OF 10 REPS @ 60 % OF YOUR LAST HEAVY 3 REP THEN 12 ROUNDS FOR TIME ( 6 EACH ) FOR TIME COMPLETE 40M OH…

Seven rounds of: • 7 Handstand push-ups • 7 Thrusters @ 62/43 kg • 7 Knees to elbows • 7 Deadlifts 110/75 kg • 7 Burpees • 7 Kettlebell swings 24/16kg • 7 Pull-ups For Time

12 Rounds for time each: 4 Box Jump Overs 70/60cm 8 Hang Power Cleans 60/40kg 12 Wall Balls 9/6kg 2 people sharing same setup, goal is to match intensity of partner.

2 minutes: 2 Rope Climb Max Pushups in remaining time 1 minute rest 2 minutes: 15 Deadlifts 90/60kg Max DB Push Press 22.5/15kg in remaining time 1 minute rest 2 minutes: 15 Knees to Elbows Max Frog Squat and Bar Touch in remaining time rest 1 minute X3