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Tuesday, July 31, 2018
Wednesday 1st August 2018
Push Jerk
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3-3-3-3-3
Bench Press
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5-5-5
Weighted Lunges
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4 x 20m
Monday, July 30, 2018
Tuesday 31st July 2018
WOD
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25 Pull Ups
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50 Push Ups
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50 KB Twists (24/16)
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50 KB Swings
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50 Sit ups
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50 Lunges
·
25 Burpees
Sunday, July 29, 2018
Monday 30th July 2018
Band Good Mornings
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4 x 15
Tabata
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Shuttle Sprints – 10m
·
KB Swings (24/16)
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Burpees
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Push Press (20/15)
Tuesday, July 17, 2018
Wednesday 18th July 2018
Deadlift
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5-3-3-2-2-1-1
21-18-15-12-9
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KB Swings (24/16)
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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:
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1 Power Clean or Squat Clean
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1 Thruster
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1 Back Squat
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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
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3-3-3-3
Split Jerk
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3-3-3-3
AMRAP 12 Minutes
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6 Toes to Bar
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9 Hand Release Push Ups
·
12 Hang Squat Cleans (50/30)
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