Monday 6th May 2013
Strength / Skill 1) Every minute for 3 minutes, perform: 3 Hang Squat Cleans @ 50% of 1RM 2) Every minute for 3 minutes, perform: 3 Hang Squat Cleans @ 60% of 1RM 3) Every minute for 3 minutes, perform: 3 Hang Squat Cleans @ 70% of 1RM 4) Work up to 1RM Hang Squat…
Friday 3rd May 2013
Strength / Skill 1) Alternating, every 30 seconds for 10 minutes, perform: On odd sets, perform 2 strict weighted Pull Ups On even sets, perform 2 strict weighted Ring Dips * Weights will be different for both movements, adjust accordingly. Use a dumbbell between the legs to weight the movements. Conditioning 2) Complete as many…
Thursday 2nd May
Strength / Skill 1) Every minute for 3 minutes, perform: 3 Push Jerk @ 50% of 1RM 2) Every minute for 3 minutes, perform: 3 Push Jerk @ 60% of 1RM 3) Every minute for 3 minutes, perform: 3 Push Jerk @ 70% of 1RM 4) Work to 1RM Push Jerk Conditioning 5) Complete 5…
Wednesday 1st May 2013
Public Holiday Do something today that you ordinarily wouldn’t or do something that you’ve wanted to do for a while. Let us know what you did. Enjoy!
Tuesday 30th April 2013
Strength / Skill 1) Every minute for 8 minutes, complete: 3 Front Squats @ 70% of 1RM with 3 second pause at the bottom Conditioning 2) Complete 5 rounds for total reps: 45 Seconds Dumbbell Thrusters 15 Seconds Rest 45 Seconds 10m Shuttle Runs 15 Seconds Rest 45 Seconds Kettlebell Swings 15 Seconds Rest
Monday 29th April 2013
Strength / Skill 1) Every minute for 3 minutes, perform: 3 Hang Power Cleans @ 50% of 1RM 2) Every minute for 3 minutes, perform: 3 Hang Power Cleans @ 60% of 1RM 3) Every minute for 3 minutes, perform: 3 Hang Power Cleans @ 70% of 1RM 4) Work up to 1RM Hang Clean…
Friday 26th April 2013
Strength / Skill 1) Every minute for 12 minutes, complete: 5 Hang Squat Cleans (50%+ of 1RM of Power Clean) Conditioning 2) “Graceful Cindy” – For 15minutes, at the beginning of each round, complete: Floor to Overhead (50% of 1RM Power Clean) [Each round add 1 rep, e.g. 1st round, 1 rep. 2nd round 2…
Thursday 25th April 2013
Strength / Skill 1) Work to 1RM Snatch Balance 2) Every minute for 8 minutes, perform: 3 Overhead Squats @ 100% of 1RM Snatch Balance Conditioning 3) Alternating Tabata Intervals (20 seconds work, 10 seconds rest) of: 10m Shuttle Sprints Push Ups
Wednesday 24th April 2013
Conditioning “Filthy Fifty” – Complete the following for time: 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings 24/16kg 50 Walking Lunges 50 Knees to elbows 50 Push press 20/15kg 50 Sit Ups 50 Wall ball shots 50 Burpees 50 Double unders