Friday 10 October 2014
12mins To work on a Skill or Weakness 4 rounds for time of: (30min Cap) 30 Burpees 30 Kettlebell swings 32/24kgs 30 Pull-ups [youtube=http://www.youtube.com/watch?v=hAT6AFMiL14]
Thursday 9 October 2014
12mins to complete Snatch Balance 3-3-2-2-2-1-1-1 15min AMRAP: 7 Push Press 60/40kgs 10 Overhead Squat 60/40kgs 15 GHD Sit-ups Rxd + 70/50kgs Rxd – 50/30kgs, 15 […]
Wednesday 8 October 2014
Bring Long socks Wednesday!!! 10mins To Find Max set of Strict Pull Ups 5 Rounds for time: Run 400 meters 21 Deadlifts 100/80kgs Rxd + 120/100kgs […]
Wednesday 8 October 2014
12mins to complete 3RM Hang power clean Ten rounds, each for time of: 100 meter Sprint Every 90 seconds [youtube=http://www.youtube.com/watch?v=yzxz2sBnuE0]
Tuesday 7 October 2014
Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. [youtube=http://www.youtube.com/watch?v=imw9t57g1IM]
Monday 6 October 2014
12mins of Hand Stand Walk Practice 6 rounds for time: 10 push-ups 10 squats 10 sit ups [youtube=http://www.youtube.com/watch?v=9o6F_cRW5W0]
Friday 3 October 2014
12mins To Find 5RM Strict Press “Double Grace” 60 Clean & Jerks 60/40kgs Rxd – “Grace” 30 Clean & Jerks [youtube=http://www.youtube.com/watch?v=91TtDEfpzvE]
Thursday 2 October 2014
12mins To Work on a Skill or Weakness In Pairs Complete: 5 Rounds for Time: 22 Burpee Box Jumps 24/20″ 22 Back squat 80/60kgs Run 200 […]
Wednesday 1 October 2014
12mins To Work on Hip Mobility 6 Rounds For Time: 400m Run 25 Pull Ups Rxd + C2B [youtube=http://www.youtube.com/watch?v=JBHzXF-mVjY]