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
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
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
