Saturday – 07/05/16

A) Partner 20 min amrap

10 burpee wall balls each 1 for 1

15 synchronised ttb

20 c & J  60/40 kg  1 for 1

25 alt box jp overs   1 for 1

30 partnered med ball sit ups

Friday – 06/05/16

A) Emotm for 10 min alt

  1. 3 strict press @ 70% of 1rm ( try and rebound reps )
  2. 40′ hollow hold

B) every 2 min for 8 min

run 200 m +  16 kb push press 16/12 kg

C)  8 min cap

20 – 16 – 12 – 8 – 4

Ad cals

push ups  hr

Thursday – 05/05/16

A)  Front squats   2 x 7 @ 75-80%,   2 x 5 @ 80-85%

B)  12 min cap for total reps

row 50 cals  then

21 – 15 – 9 reps of

gtoh 42.5/30 kg

ttb

max cals rower with any time remaining

Wednesday – 04/05/16

A)  Spend 10 min on some  skill

B) Emotm Alt 20 min

  1. muscle ups  ( progressions)
  2. 15 – 12 cals air dyne
  3.  pull ups / TTB / ctb
  4. 10 – 15 box jps
  5.  hspu

C)  Stamina

5 rds for time

75 double unders

rest 30′ between rds

10 min cap

Tuesday – 03/05/16

A). 5 x 2 full snatch ( heavy going up by 2.5 kg increments and no failures ) 

B). Snatch pulls 2 x 7 reps @ 80%

2 x 5 reps @ 90%

C)  10 rds for time 

3 x 15 m out and back shuttle runs 

15 wall balls 9/6 kg 

Rest 30′

Monday – 02/05/16

A)  Power clean & push jerk

4 x 3 @ 75 – 80 %

2 x 2 @ 80 – 85 %

work on technique

B) Bar bell conditioning

3 x 8  unbroken power cleans 70/50 kg

rest 3 min

3 x 12 unbroken power cleans  60/40 kg

C)  Every 45 ‘  for 9 min

6 renegade rows  2 x 15/10 kg Db

6 no push up no jump burpees with Db

6 push press

Friday – 29/04/16

A) Emotm Alt for 10 min

15 kb swings 24/16 kg

30/40 double unders

B) 5 rds for time

run 400 m

descending 5 down to 1 rope climbs the last rd

 

Thursday – 28/04/16

A) Clean & jerk  5 x 2 reps heavy doubles building each set with no failures

B) 15 min continous running clock

3 min amrap

6 pull ups and 6 box jps 24/20″

1 min to find a 1 Rm squat clean thruster

4 min Amrap

8 pull ups  & 8 box jps

1 min to find a 2 Rm squat clean thruster  Tng

5 min amrap

10 pull ups & 10 box jps

1 min to find a 3 Rm squat clean thruster

Wednesday – 27/04/16

A)  Back squat –  2 x 7 reps @ 80% of 1 rm

2 x 5 reps @ 85 %

B)  With a Running clock

2 min ME strict ring dips

rest 1 min

then 5 rds of

30 ‘ ME Air dyne

30’ rest

2 min ME strict Hspu

rest 1 min

5 rds of

30 ‘ ME row

30’ rest