Tuesday 23rd April 2013

Strength / Skill 1) For 10 minutes, on odd minutes, complete: 5 Push Press (70% of 1RM Push Press) And even minutes, complete: 5 Push Jerk (70% of 1RM Push Press) Conditioning 2) Complete the following for time: 4 Rounds of: 7 Front Squats (55% of 1RM Front Squat) 14 Toes to Bar Rest 30…

Continue Reading →

Monday 22nd April 2013

Strength / Skill 1) Work to 1RM Deadlift (6cm Deficit) 2) Every minute for 8 minutes, perform: 5 Squat Cleans @ 50% of 1RM Conditioning 3) Complete 2 rounds for total reps: 1 minute Double Unders 1 minute Kettlebell Swings 30 seconds rest 1 minute Pull Ups 1 minute Push Ups 30 seconds rest

Continue Reading →

Friday 19th April

Strength / Skill 1) Every minute on the minute for 8 minutes, complete: 3 Back Squat @ 70% of 1RM with 3 second pause at the bottom Conditioning 2) “Burpee Helen” – Complete 3 rounds for time of: 21 Burpees 21 Kettlebell Swings 12 Pull Ups  

Continue Reading →

Thursday 18th April 2013

Strength / Skill 1) Work to 1RM Push Press 2) Every minute for 10 minutes, perform: 10 Unbroken Push Press (50% of 1RM) Conditioning 3) “Shuttling Annie” – Complete for time: 25-20-15-10-5 x 10m Shuttle Sprints 50-40-30-20-10 Sit Ups  

Continue Reading →

Wednesday 17th April 2013

Conditioning Complete the following for time (35min Time Cap): 1) 3 rounds of: 7 Burpee Pull Ups / Muscle Ups 14 Box Jumps 2) 3 rounds of: 15 Wall Balls 30 Double Unders 3) 3 rounds of: 20 Push Ups 40 Jumping Lunges

Continue Reading →

Tuesday 16th April 2013

Strength / Skill 1) Every minute for 15 minutes, perform: 3 Squat Cleans (60% of 1RM) 2 Shoulder to Overhead Conditioning 2) In 12 minutes, complete as many rounds of: 5 Over the Bar Burpees 10 Overhead Squats (60% of 1RM) 15 Double Unders

Continue Reading →

Monday 15th April 2013

Strength / Skill 1) Work to 1RM Clean (12min) 2) Every 30 seconds for 3 minutes, perform: 1 Power Clean (90% of 1RM) 3) Every 30 seconds for 3 minutes, perform: 2 Power Cleans (80% of 1RM) Conditioning 4) Complete 5 rounds for time: 15 Kettlebell Swings 24/16kg 15 Pull Ups 30 seconds rest

Continue Reading →

Friday 12th April 2013

Strength / Skill 1) Every minute for 5 minutes, complete: 2 Back Squats (80%+ of 1RM) 2) Every minute for 5 minutes, complete: 3 Back Squats (70%+ of 1RM) Conditioning 3) “Diane” – Complete 21-15-9 reps for time, of: Deadlifts 100/60kg (or 60% of 1RM Deadlift) Handstand Push Ups  

Continue Reading →

Thursday 11th April 2013

Strength / Skill 1) Work to 1RM Overhead Squat 2) Every minute for 10 minutes, complete: 3 Behind the Head, Snatch Grip Push Press (60% of 1RM Overhead Squat) 3 Overhead Squats Conditioning 3) In teams of 2, complete as many rounds in 8min of: 10 Box Jumps 10 Pull Ups

Continue Reading →