Thursday 20 April 2017
20/04/17
Option 1:
A) 2-2-2-2-2 Hang Clean
B) 21-15-9 Deadlift (70/100) Box Jump (20/24)
Option 2:
For Time: 50-40-30-20-10 AAB Cal/ Alternating DBS (10/20)
Option 3:
Skills/Catch Up/Mobility
Friday 21 April 2017
21/04/17
A) 3-3-3-3-3 Hang Snatch
B) 15 min AMRAP: 7 Thruster (25/35) 7 Burpee 7 Cal AAB
Friday 14 April 2017
14/04/17
A) 15 mins to establish a heavy Snatch
B) 15 mins to establish a heavy Clean
C) 15 mins to establish a heavy Jerk
Thursday 13 April 2017
13/04/17 Option 1: A) 2(1)-2(1)-2(1)-2(1)-2(1) Power Clean + Push Jerk B) 3 RFT: 200m Run 15 Pull Up 10 Over Head Squat (35/50) Option 2: In a 20 minute window: 3 rounds: 30 Cal Row 60 DUs 30 Wall Balls (8/10) Directly into 6 rounds: 8 Thrusters (25/35) 8 Pull Ups 8 Bar Facing Burpess…
Wednesday 12 April 2017
12/04/17
A) 3-3-3 Clean Pull
B) 3-3-3-3-3 Back Squat
C) 15-12-9 HSPU/SDLHP (42.5/60)
Tuesday 11 April 2017
11/04/17
A) 5 Rounds: 1 min Max Cal Air Assualt Bike 1 min Max Rep Burpees 1 min Max Cal Row 2 mins Rest…
Monday 10 April 2017
10/04/17
A) 2(1)-2(1)-2(1)-2(1)-2(1) Clean (Jerk)
B) 15 min AMRAP: 10 Front Rack Lunge (42.5/60) 20 Double Unders 30 Alternating V Sit Ups
Friday 07 April 2017
07/04/17
A) 15 mins to establish a heavy Snatch
B) 3RFT: 5 Squat Cleans 25 HRPU
Thursday 06 April 2017
06/04/17
‘Two Choice Thursday’ !!!
Choice One:
A) 3-3-3 Over Head Squat
B) 3 Rounds: 1 min Air Squat 1 min Press Up 1 min Burpee 1 min Jump Jack 1 min rest
Choice Two:
750m Row – 3 Rounds 25 AB Sit Up 25 Double Unders – 750m Row
