Saturday 28/10/17
As many rounds as possible in 20 minutes of 12/10 Cal Row 15 Sumo Deadlift High Pull (35/25) 15 V-Sit 15 Kettlebell Snatch (24/16) 15 Push up 15 Dumbbell Push Press (22.5/15) 15 1m Lateral Jumps
As many rounds as possible in 20 minutes of 12/10 Cal Row 15 Sumo Deadlift High Pull (35/25) 15 V-Sit 15 Kettlebell Snatch (24/16) 15 Push up 15 Dumbbell Push Press (22.5/15) 15 1m Lateral Jumps
PART A 10 minutes of weighted carries Switch between the following every ~100m Kettlebell or Dumbbell Farmers Carry Dumbbell Waiters Walk Deadball or Stone Carry One arm Kettlebell Waiters Walk PART B 6 Rounds for time 16 Wall balls…
PART A Deadlift 6 x 3 @ 85% Complete Sets on 2 minute timer PART B For time 21 Hang Power Cleans (70/50) 7 Wall Walks 15 Hang Power Cleans 5 Wall Walks 9 Hang Power Cleans 3 Wall…
PART A Front Squat 1 Rep Max End of training cycle testing! PART B With a Partner, For time 42 KB Swings (24/16) 42 Thrusters (42.5/30) 30 KB Swings 30 Thrusters 18 KB Swings 18 Thrusters 10 min time…
PART A As many reps as possible in 4 minutes Row/Bike For calories 2 minute rest, Then, As many reps as possible in 4 minutes Double Unders 2 minute rest, Then, As many reps as possible in 4 minutes 10m…
PART A Every 90 seconds for 10 rounds 5 Power Clean + 5 Push Jerks Must be Touch n Go PART B For time 100 Burpees Every 20 reps complete 1 Rope Climb (must finish with rope climb) 15…
PART A Front Squat 7 x 1 @ 80% 2 x 7 @ 60% Complete sets every 90 seconds this workout is a deload session for our 1 Rep max testing next week – sets shouldnt be difficult PART…
As many rounds as possible in 12 minutes 12 Dumbbell Snatch (22.5/15) 10 Box Jumps (24/20″) every minute on the minute complete 3 Burpees REST 2 min, Then, As many rounds as possible in 12 minutes 10/7 Deadball over the…
PART A Turkish Get up 5 x 2 (each arm) Complete sets every 2 minutes PART B As many reps as possible in 15 minutes 200m Run Max Effort Toes to bar Every time you drop from the bar,…
PART A Push Press 5 x 3 @ 80% 2 x 2 @ 85% 1 x 8 @ 70% Complete sets on 90 second timer PART B Every minute on the minute for 10 minutes 5 Thrusters Total weight…