Background
logo
29
SEP
2016

Friday, September 30, 2016

a) For Time 20-30 strict hspu b) Overhead squat 5×3 pause 2 sec in squat each rep c) Split Jerk Every 30 sec for 10 mins 1 Split jerk @ 65-70% d) 6 rounds 50/40 cal airdyne rest 1:1
28
SEP
2016

Wednesday September 28, 2016

a) 3 rounds not for time 6-9 sotts press (choose your own weights) Handstand walk 25-30 ft 12 pistols b) BIG EMOMS min 1-10 3 burpees to 6″ overhead + 2-4 bar muscle ups + 3 Burpees to 6″ min 11-20 Row 8/6 cals + 8 overhead walking lunges 16/12kg KB x2 min 21-30 3...
26
SEP
2016

Tuesday September 27, 2016

Warm up a) 5 x 5-7 strict toes to bar b) Every 2 mins for 9 sets 3 squat cleans + 1 jerk not touch and go on cleans Set 1-3 @ 60% Set 4-6 @ 65% Set 7-9 @ 70% c) Behind the neck push press 5×3 d) Behind the neck strict press 3×10 e1) 2 rounds 16 power snatch 75/55lbs...
26
SEP
2016

Monday September 26, 2016

A) Warm up 5 mins 3-5 chest to bar pull-ups every 30 seconds B) Backsquat 8×3 @ 75-80% C) Every 90seconds for 9 sets 3 squat snatches Set 1-3 @ 60% Set 4-6 @ 65% Set 7-9 @ 70% D) 5 rounds 30 double unders 8 power clean 155/105lbs 5 strict handstand push-ups Rest 2 mins...
23
SEP
2016

Saturday September 24, 2016

a) Take 10 mins to build to a max behind the neck jerk b) 50 burpees to a 6″ target rest 3 mins 21-15 Overhead squat 95/65lbs toes to bar rest 3 mins 12-9-6 clean and jerk 95/65lbs ring dips
22
SEP
2016

Friday September 23, 2016

a) Front Squat 1RM b) 100 double-unders 25 toes-to-bars 25 deadlifts 225/155 50 box jump overs 24/20″
20
SEP
2016

Wednesday September 21, 2016

a) 10 min EMOM 1 strict def. HSPU very deep def. b) Build to a 3RM T&G high hang squat snatch c) parnter wod 10 min amrap Max reps of the Bear Complex 225/155 You go, I go
19
SEP
2016

Tuesday September 20, 2016

a) Hang Power Clean 5×2 b) Helen 3 rounds run 400m 21 KB swing 24/16kg 12 pullups
18
SEP
2016

Monday September 19, 2016

This week is a lower volume week. There is some finishing off of previous tests and maxes. New phase starts next week. a) 7 min emom 11 strict hspu b) Backsquats 1 RM c) 3 rounds for time 30 cal row 15 GHD sit ups
16
SEP
2016

Saturday September 17, 2016

a) deadlifts 3×10-15 UB reps @ 315/225 rest 2-3 minsbetween sets b)5 rounds for time 30 ft overhead kettlebell lunges 16/12kg x 2 18 toes to bar 10 lateral box jump overs 24/20″