Squats, Press and a 6min AMRAP

Wednesday 14.01.14 Strength A: 5 x 3 Back Squats @ 80-85% of 1RM Strength B: Heavy Double Strict Press – then – 2 x ME push press @ 90% of above Conditioning: RX AMRAP (6min): 7 x L-sit / strict pull-ups/chins 7 x HSPU 7 x KB Swings OH (24/16kg) FF: 7 x...

Power Cleans then 13.2

Saturday 10.01.2014 A: 1RM Power Clean B: 13.2 10 min AMRAP: 5 Shoulder to OH (52/35kg) 10 deadlifts (52/35kg) 15 box jumps (step-ups allowed) @24/20 FF weights: 40/25kg – box height as req. Coaches notes: Shoulder to overhead can be strict press, push press,...

Pullups, Deadlifts and Thrusters

Wednesday 07.01.15 Gymnastics: 6min Max weight chin up 6min ME kipping pull-ups Strength: 8min EMOTM – 2 x Deadlifts (the focus is on speed) @ 50% of 1RM and with band Conditioning: 21 – 15 – 9 – 15 – 21 (10min cap) Thrusters (20/15kg)...

Josh

Wednesday 17.12.14 “Josh” – RX: 21 OverHead squats (42.5/30kg) 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups FF: 15 OverHead squats (30/20kg) 30 Ring rows 10 OHS 20 Ring rows 5 OHS 10 Ring rows Post times to...

Max Clean & Jerk and Annie

Thursday 11.12.2014 A: Work up to a Max Clean & Jerk  B: Annie 50-40-30-20-10 Double unders & Sit ups Prerequisite to complete Annie RX (15 unbroken double unders) FF Version 5 rounds 40 single unders 20 sit ups Post Loads & times to comments...