Blog

Affiliate Program 21/08/2017

Monday 20 minutes to work up to a heavy OHS from the floor or practise the movement from rack.   “15.2” Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats@43/30kg 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats@43/30kg 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds… Read more »

Affilate Program 14/08/2017

Monday 10 AMRAP 21 – 15 – 9 Thrusters@42.5/30kg Pull-Ups   Rest 10 minutes    10 AMRAP 12 DB Power Snatch@22.5/15kg 12 Burpees 12 Wallballs@9/6kg Tuesday A.1 Work up to a heavy Keeping hold of the bar! 2 Power Snatch + 2 Hang Power Snatch   A.2 12 EMOM 1 – 1 Power Snatch +1… Read more »

Affiliate Program 07/08/2017

Monday Skill: Bar Muscle Up Drills   For Time:  Row 500m 12 – 9 -6 Bar Muscle Ups Thrusters@60/40kg Row 500m Score = Time Tuesday A.1 Work up to a heavy Keeping hold of the bar! 1 Clean 1 Front Squat 1 Hang Clean 1 Front Squat 2 Push Jerks   A.2 20 EMOM@50/60% 1RM… Read more »

Affiliate Program 31/07/2017

Monday For Time:  In Pairs 100 – 80 – 60 – 40 – 20 Calorie Row STOH@50/35kg Double Unders Front Squat@50/35kg Score = Time Tuesday A.1 Work up to a heavy 1 Snatch + 1 Hang Snatch   A.2 12 EMOM 1 – 10 Power Snatch@50% of weight achieved in A.1 2 – 30 Double… Read more »

Affiliate Program 24/07/2017

Monday “Bergeron Beep Test” EMOM For as long as possible! 7 Thrusters@35/25kg 7 Pullups 7 Burpees Score = Reps   (Rest 10minutes)   For Time: In teams of 3 100 Synchronised Wallballs@9/6kg  – 2 people working 2000m Ski Erg  +  2000m Row – All 3 working 100 Synchronised Wallballs@9/6kg  – 2 people working Score = Time… Read more »

Affiliate Program 17/07/2017

Monday For Time: 30-20-10 GTOH@50/35kg Pull-Ups Score = Time   (Rest 10minutes)   For Time: 30-20-10 Wallballs@9/6kg T2B Score = Time Tuesday A.1 Work up to a heavy 1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean A.2 12 EMOM 1 Clean + 1 Hang Clean + 1 Power Clean +… Read more »

Affiliate Program 10/07/2017

Monday 6 AMRAP 2,4,6,8,10,12,14…….. Thrusters@70/50kg Pull-ups Rest 10minutes 6 AMRAP 2,4,6,8,10,12,14…….. Hang Power Clean@70/50kg Pistols   Rest 5minutes   In Class or After Class Extra: In Pairs Row 2K as fast as you can! Scores on the board Tuesday A.1 5X8 Bench Press@80/85% A.2 5X8 Single Arm DB Row (Rest 30/90seconds)   For Quality: 5… Read more »

Affiliate Program 03/07/2017

Monday For Time: In Pairs 100 Hang Power Clean@60/40kg 100 HSPU 100 Front Squats@60/40kg 100 Over Bar Burpees 100 STOH@60/40kg 100 Pull-Ups Score = Time Tuesday Power Snatch 6X3@80/85% (Rest 30/30/90seconds)   12 AMRAP 16 DB Snatch@22.5/15kg 30 Double Unders   Score = Reps Wednesday For Time: In Pairs Row 1000m 32 Thrusters@50/35kg Row 800m… Read more »

Affiliate Program 26/06/2017

Monday For Time: 5 Rounds 7 STOH@70/50kg 7 BMU’s or Strict Pull-Ups Score = Time   Rest 10minutes   6 AMRAP 25 Wallballs@9/6kg 25 Burpees 25 Wallballs@9/6kg 25 Burpees Score = Reps Tuesday A.1 12 EMOM 5 Power Clean@65/75% of 1RM Power Clean   A.2 6 EMOM 10 Front Squats@Same weight as A.1   A.3… Read more »

Affiliate Program 19/06/2017

Monday For Time: 21-15-9 Thrusters@60/40kg Pull-ups Score = Time   Rest 10minutes   21-15-9 Hang Power Clean@60/40kg Wallballs@9/6kg Score = Time Tuesday A.1 Bench Press 6X2@80% A.2 Single Arm DB Row 6X8 (Rest 30/90seconds between sets)   For Quality 5 Rounds 10 Strict Press@60% 1RM Strict Press 15 Press Ups 30 double Unders Score =… Read more »