10-9-8-7-6-5-4-3-2-1
squat clean
thruster 115/75
* 1 rope climb between sets.
Sub 3 pullups and 3 squats
Friday 31 March 2017
Thursday 30 March 2017
Wednesday 29 March 2017
Tuesday 28 March 2017
20170328
'Paula Pena'
7 rounds, each for time.
100m sprint
19 kb 2/1.5 pood
10 burpee box jump 24/20
rest 3 mins
7 rounds, each for time.
100m sprint
19 kb 2/1.5 pood
10 burpee box jump 24/20
rest 3 mins
Monday 27 March 2017
20170327
For time:
Cash in: 500m row
Then 3 rounds of:
21 lateral jump over bar
15 k2E
9 deadlifts
Cash out: 500m row
Cash in: 500m row
Then 3 rounds of:
21 lateral jump over bar
15 k2E
9 deadlifts
Cash out: 500m row
Friday 24 March 2017
Thursday 23 March 2017
Wednesday 22 March 2017
Tuesday 21 March 2017
Monday 20 March 2017
20170320
12 min AMRAP:
3 burpees
3 front squat
155/105
6 burpee
6 front squat
*continue adding 3 reps every round
3 burpees
3 front squat
155/105
6 burpee
6 front squat
*continue adding 3 reps every round
Friday 17 March 2017
Thursday 16 March 2017
Wednesday 15 March 2017
Tuesday 14 March 2017
Monday 13 March 2017
20170313
12 min AMRAP:
5 shoulder to OVH
10 deadlifts
15 front rack walking lunge
115/75 for all movements
5 shoulder to OVH
10 deadlifts
15 front rack walking lunge
115/75 for all movements
Friday 10 March 2017
Thursday 9 March 2017
Wednesday 8 March 2017
Tuesday 7 March 2017
Monday 6 March 2017
20170306
Tabata:
20 on, 10 off x8 rounds at each movement.
Deadlift 175/125
burpee
Hang power clean 75/55
sprint
Push press 75/55
20 on, 10 off x8 rounds at each movement.
Deadlift 175/125
burpee
Hang power clean 75/55
sprint
Push press 75/55
Friday 3 March 2017
Thursday 2 March 2017
Wednesday 1 March 2017
20170301
15 Min EMOM:
5 ring dip
7 pullups
20 air squats
*min 1: ring dips
min 2: pullups
min 3: air squat
repeat
5 ring dip
7 pullups
20 air squats
*min 1: ring dips
min 2: pullups
min 3: air squat
repeat
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