5 Rounds for time
row 250 m
25 thrusters 20kg for all
15 toes to bar
Monthly Archives: December 2015
Tuesday 15th December
Front squat build to heavy single with a 3 sec pause in the bottom.
then -20% for 2 x 3 no pauses.
Monday 14th December
Amrap 8
20 wall balls
50/100 double unders/ singles
rest 2 mins
Amrap 8
10 toes to bar
10 box jump
rest 2 mins
Amrap 8
20 wall balls\50/100 double under/ Singles
Sunday 13th December
| 15 mins to establish a 1 rm complex
1 x Power clean 2 x Hang squat clean 2 x Split jerk every 30 secs for 12 mins 1 x Power clean and Jerk @ 90% above |
Thursday 10th December.
15 mins to est a 1 rm complex
1 x clean
2 x front Squat
1 x Split jerk
Emom 10
1x Clean and jerk @ 90% above
Wednesday 9th December.
Amazing work on the Back squats! A full house of some incredible pb’s #strongerbutnotbulky #barbellsbeforebarbies #proven
enjoy todays #cardio!
Amrap 10
20 cal row
15 Russian swings
rest 3 mins
amrap 10
8 push up
16 wall ball
32 double unders
rest 3 mins
amrap 10
20 cal row
15 Russian swings
Tuesday 8th December
Nice and easy today
30 mins to establish a 1Rm Back Squat
#heavybarbell #Sqwaatz #barbellsbeforebarbies #ohno!noCardio
Sunday 6th December
A. Hand stand skill work
B. For time
400m run
21 Deadlifts 100/70
21 bar over burpees
400m run
15 deadlifts 100/70
15 bar over burpees
400m run
9 deadlifts 100/70
9 bar over burpees
Thursday 3rd December
#wewantcardiobutnottoomuchcardio
#barbellsbeforebarbies
Tuesday 1st December
A. 12 mins to establish a 1 RM Clean
B. 12-9-6 Squat Cleans (@80% above), Toes to Bar