Front Squat – 5-5-5-5-5
all working sets.
each rep should be paused 2 secs at the bottom position.
3 rounds NOT for time
15 hip extensions/good mornings
3 wall walks
Tag Archives: qatar
Monday 10th July
Amrap 17
40 bar over Burpee
30 snatches 30/20/17
30 bar over Burpee
30 snatches 40/25/22
20 bar over Burpee
30 snatches 50/30/27
10 bar over Burpee
30 snatches 60/40/32
Sunday 9th August
A. Every 90 secs for 5 sets – 5+ strict pull ups
B. Hang clean 3-3-3-1-1-1
C. Karen – 150 wall balls for time
Quwwa barbell
Snatch drills 1×3
Snatch curls 3×5
Snatch balance 3×3 paused in the bottom
Hang snatch 6×1
Tuesday 4th AUGUST
Don’t forget Quwwa Barbell is back this week!
21-15-9
HSPU
Chest to bar pull ups
Ghd sit ups
Scale to
Inverted box push up/ push press
Pull ups – banded
Abmat sit ups
Monday 3rd AUGUST
A. Emom 6 – max effort strict toes to bar
B. AMRAP 15 – 500m row, 15 wall ball
Sunday 2nd AUGUST
A. Alt Emom 10 1. 5+ strict pull ups 2. 5+ strict ring dips
B. 3 rounds for time – 15 thrusters 45/30/21 15 bar over burpee
Thursday 30th July
A. Push up parade!
B. 4 set of 5 mins work – in 5 mins complete 750m row Amrap push ups – rest 2 mins
C. Split stance good mornings 3 sets of 10 (light to moderate load)
Tuesday 27th July
With a running clock
0-10
100 double unders
50 wall balls
Amrap burpees
13-23
100 double unders
30 wall balls
Amrap Kettlebell swings
26-36
100 double unders
20 burpees
Amrap wall balls
Monday 27th July
Great job on today’s clean and jerk Team! Some really nice tekkers and some blinding PB’s
Keep up the good work! Strength endurance work tomorrow with a little core work
A. Back Squat – 15 mins to est a 20 Rm – yup that’s right 20 reps unbroken!
B. EMOM 12
1. Ghd sit ups – 12-15
2. 30 Sec Handstand hold
Sunday 26th july
A. 15 mins to est a 1 rm Clean and Jerk for today.
B. EMOM 16 –
1. 2 x Power Clean and Push Jerk @ 70% above.
2. 8-10 Box Jumps