• 8-10 Ring Rows @ 2111 Tempo
• 15-20 Russian Swings (if you do 20 unbroken, add weight)
Compare: 21/05/15
B) AMRAP 8 minutes:
12 Burpees
12 Over Box Jumps (24/20”)
A) Every 2 mins for 20 mins (5 sets of each), alternate between:
• 8-10 Ring Rows @ 2111 Tempo • 15-20 Russian Swings (if you do 20 unbroken, add weight) Compare: 21/05/15 B) AMRAP 8 minutes: 12 Burpees 12 Over Box Jumps (24/20”)
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A) On the minute for 15 minutes (5 sets):
1st minute: 40 sec Plank 2nd minute: 40 sec Face Up Chinese Plank 3rd minute: 40 sec Double Unders Note: Put a plate on your hips for either Plank if easy B) "Barbell Hell" 15 minute running clock 2 Min: Max rep Snatches (50/35kg) 2 Min: Max rep Thrusters (50/35kg) 2 Min: Max rep Power Clean (50/35kg) 2 Min: Max rep Front Squats (50/35kg) 2 Min: Max rep Back Squats (50/35kg) 1 Min: Max rep Snatches (50/35kg) 1 Min: Max rep Thrusters (50/35kg) 1 Min: Max rep Power Clean (50/35kg) 1 Min: Max rep Front Squats (50/35kg) 1 Min: Max rep Back Squats (50/35kg) Compare: 13/09/14, 18/03/2014 A) Strict HSPU: 5 x 3 reps @ 20X1 Note: Use deficit / upto 1 pad / Band Assisted HSPU as needed B) Pull Up: 5 x 3 reps @ 20X1 C) 3 x 400m Run, rest exactly 60sec between each. Score: Total time. Compare: 18/03/15, 29/08/14, 06/06/13, 17/01/13 A) Bench Press: 5 x 5 reps @ 20X1
B) “Layer Cake” 50-40-30-20-10: Row (Calories) Double Unders Compare: 11/04/15, 27/09/14, 15/03/14, 17/01/13 A) Pull Up: 5 x 5 reps @ 20X1 Tempo
B) “Elizabeth” For time: 21-15-9 reps Squat Clean (60/42.5kg) Ring Dips Compare: 17/04/15, 15/09/14, 09/04/14, A) Back Squat: 5 x 5 reps @ 20X1 Tempo
B) AMRAP 18 minutes: 8 Toes to Bar 16 American Swings (24/16kg) 100 Skips A) Squat Clean and Split Jerk: Build to a 1RM
B) Teams of 2 (or 3). One working. AMRAP 6 minutes: 60ft Walking Lunges (16/12kg) Note: If 3 on a team, 2 go together and partner goes when slowest gets back. A) Every 5 mins for 15 mins (3 sets):
12-9-6 reps: Thruster (42.5/30kg) Box Jump (24/20”) Record all 3 finishing times B) Every 5 mins for 15 mins (3 sets): 9-6-3 reps: Burpees Pull Ups Record all 3 finishing times A) 15 minutes Rope Climbing Practise
Then split class into 3 groups. 10 minutes of each: B) Steel Log (or DBs) Clean and Press – 1RM C) 30ft Sled Rope Pull in under 10 (?) sec D) Fat Bar Deadlift – 1RM |
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