Tuesday, July 31, 2018

Wednesday 1st August 2018



Push Jerk
  • ·       3-3-3-3-3

Bench Press
  • ·       5-5-5

Weighted Lunges
  • ·       4 x 20m


Monday, July 30, 2018

Tuesday 31st July 2018



WOD
  • ·       25 Pull Ups
  • ·       50 Push Ups
  • ·       50 KB Twists (24/16)
  • ·       50 KB Swings
  • ·       50 Sit ups
  • ·       50 Lunges
  • ·       25 Burpees


Sunday, July 29, 2018

Monday 30th July 2018



Band Good Mornings
  • ·       4 x 15

Tabata
  • ·       Shuttle Sprints – 10m
  • ·       KB Swings (24/16)
  • ·       Burpees
  • ·       Push Press (20/15)


Tuesday, July 17, 2018

Wednesday 18th July 2018



Deadlift
  • ·       5-3-3-2-2-1-1

21-18-15-12-9
  • ·       KB Swings (24/16)
  • ·       Burpees


Monday, July 16, 2018

Tuesday 17th July 2018



Arm Bar
  • ·       3-3-3 (each side)


The Bear Complex

5 Rounds for Load
1 Rounds is 7 cycles of:
  • ·       1 Power Clean or Squat Clean
  • ·       1 Thruster
  • ·       1 Back Squat
  • ·       1 Thruster (behind neck)

Complete 7 cycles for one round, do not rest the bar on the ground (touch & go). Increase Load each round.
This is the other version using Thrusters instead of squats & presses.

Sunday, July 15, 2018

Monday 21st July 2018



Front Squats
  • ·       3-3-3-3

Split Jerk          
  • ·       3-3-3-3

AMRAP 12 Minutes
  • ·       6 Toes to Bar
  • ·       9 Hand Release Push Ups
  • ·       12 Hang Squat Cleans (50/30)