Week 8 – 2019
Monday 3 rounds 3 minute AMRAP 25/20 Calorie row 20 Shoulder to over head 50/35kg Max bar muscle ups 3 minutes rest 3 minute AMRAP 25/20 calorie Bike 20 Hang cleans 50/35kg Max handstand [...]
Week 7 – 2019
Monday Back Squat 5-5-5-3-3-3-1-1-1 EMOM x 24 Min 1 – 15/12 Calorie bike Min 2 – 12 Dumb-bell snatches 22.5/15kg Min 3 – 10 Toes to bar Min 4 – 15m Front rack carry 2 x [...]
Week 6 – 2019
Monday Snatch 3-3-3-2-2-2-1-1-1 20 minute EMOM Min 1 – 5 snatches 60/40kg Min 2 – 200m run Min 3 – 5 Snatches 60/40kg Min 4 – 1 round of Cindy (5 pull ups – 10 Push [...]
Week 5 – 2019
This Saturday at 11am we are going to have a practice weightlifting competition at the box if you would like to lift please put your name on the board. Monday Overhead squat 3-3-3-3-3 EMOM x 20 [...]
Week 4 – 2019
Monday A1) Dumb-bell press 4 x 8-12 reps A2) Gorilla row 4 x 8-12 4 x 3 minute AMRAP 20/15 Cal row 15 Push ups 10 Toes to bar Rest 3 minutes Tuesday In teams of 2 24 minute AMRAP 24 Shoulder [...]
Week 3 – 2019
Monday Thruster 10-8-6-4-2 EMOM x 10 Odd 10 Thrusters 40/30kg Even 10 Chest to bar pull ups 5 minutes rest EMOM x 10 15/12 Calorie row 15 Burpees Tuesday In Teams of 2 20 minute AMRAP 80 [...]
Week 2 – 2019
Monday 8 minute AMRAP 8 Devil presses 22/15kg 16/12 Calorie row Rest 4 minutes 8 minute AMRAP 10 Snatches 40/30kg 10 Overhead Squats 15/12 Calorie bike Tuesday Handstand walk practice 20 [...]
Week 1 – 2019
Monday EMOM x 32 Min 1 – 15/12 Cal row Min 2 – 7 Thrusters 40/30 + 7 Box Jumps 24/20” Min 3 – 7 Chest to bar pull ups + 7 Burpees Min 4 – Rest Tuesday Death by clean [...]
Week 51 – 2018
Monday 4 x 3 minute AMRAP 15 Bar facing burpees 15 Clean & Jerks 50/35kg Max Cal bike Rest 3 minutes Tuesday Deadlift 5-5-5-3-3-3-1-1-1 In teams of 2 60 Cal Row 60 Box Jumps over 24/20” [...]
