07/09/16 STRENGTH: 15 min to Establish 5 RM Push Press (from the rack) CONDITIONING: Barbell Complex: Deadlift/Barbell Row/Hang Power Clean/Front Squat/Push Press/Back Squat: >3 repetitions per exercise per set >5 sets in total >Increase weight with each set >Once the bar is lifted off the floor for each set no resting it until set is…
06/09/16
For Time:
20-18-16-14-12-10 Burpees
10-12-14-16-18-20 Russian Kettlebell Swings (32/24)
In between each set run 200m…
05/09/16
STRENGTH:
15 min to establish a 5RM Deadlift
CONDITIONING:
15 min Ascending ladder
3 Wall Ball Shot (10kg)
3 Box Jumps (24″)
6 Wall Ball Shot
6 Box Jumps
9 Wall Ball Shots
9 Box Jumps
Increase each by 3 reps until 15 minutes is up !!!
02/09/16
12 min EMOM
5 Strict HSPU*
10 RFT
10 Press Up
10 Sit Ups
10 Air Squats…
* 5 Pike Press/ 5 Seated DB Press
01/09/16
For Time:
800m Run
5 Deadlift (150/105)
5 HSPU
400m Run
3 Deadlift
3 HSPU
200m Run
1 Deadlift
1 HSPU…
31/08/16
For time:
21-15-9
STOH (50kg)
Pull Up
15-12-9
STOH (60kg)
T2B
12-9-6
STOH (70kg)
C2B Pull Ups…
