Blog

Affiliate Program 25/12/2017

Monday Christmas Day Eat 5 mince For Time or Run 5k, if you have a weighted vest put it on! FYI Do not try both of these at the same time! Tuesday For Time: “Isabel” 30 Power Snatch@60-40kg Score = Time   5×5 Back Squat@80% (Rest 2minutes between sets) Wednesday For Time: 3 Rounds 20… Read more »

Affiliate Program 18/12/2017

Monday For Time: 3 Rounds 20 STOH@60/40kg 20 T2B Score = Time   Rest 10minutes    For Time: 3 Rounds 20 Front Squats@60/40kg 20 Pull-Ups Score = Time Tuesday For Time: 10 Power Clean@70/50kg 8 Power Clean@80/55kg 6 Power Clean@90/60kg 4 Power Clean@100/70kg 2 Power Clean@110/80kg Score = Time Wednesday AMRAP 6 3,6,9,12,15,18……… T2B Burpees… Read more »

Affiliate Program 11/12/2017

Monday RX For Time: 50 Pistols 15 Bar Muscle-Ups 30 STOH@60/40KG 15 Bar Muscle-Ups 50 Pistols Score = Time   Or   Scaled For Time: 50 Goblet Squats@24/16kg 15 Pull-Ups 30 STOH@60/40KG 15 Pull-Ups 50 Goblet Squats@24/16kg Score = Time Tuesday 5X5 Hang Clean@80/85%   (Rest 2minutes between sets)   4X10 Deadlift@60/70% of 1RM Deadlift… Read more »

Affiliate Program 04/12/2017

Monday 20 Minute Time Cap   For Time: “Angie” 100 Pull-Ups 100 Press-Ups 100 Sit-Ups 100 Squats Score = Time   Or   Scale For Time: 10 Rounds 10 Pull-Ups 10 Push-Ups 10 Sit-Ups 10 Squats Score = Time Tuesday C&J Singles 3X5@60% 3X3@70% 2X2@80% 2X1@90% (Rest 2minutes between sets)   6X5 Front Squat@70/80% (Rest… Read more »

Affiliate Program 27/11/2017

Monday AMRAP 12 12 KB Push Press@24/16kg 12 Pull-Ups 12 Burpees Score = Reps   Rest 10minutes    AMRAP 8 15 Wallballs@9/6kg 30 Double Unders Score = Reps Tuesday 1 Hang Power Clean at hip/thigh 1 Hang Power Clean at knee 1 Power Clean Work up to a challenging weight whilst maintaining good positions and… Read more »

Affiliate Program 20/11/2017

Monday For Time: 30-20-10 STOH@60/40kg T2B Score = Time   Rest 8minutes    For Time: 10 Rounds 10 Down Ups 10 Air Squats Score = Time Tuesday A. Work up to a heavy 1 Clean + 1 hang Clean   B. 6X2 Clean + 2 hang Clean@90% Of weight achieved in A. (Rest 2minutes between sets)… Read more »

Affiliate Program 13/11/2017

Monday 3 Rounds For Time: 32 DB Thrusters@22.5/15kg 16 Pull-ups 32 Burpees Score = Time   In Pairs For Time: Calorie Row 25-20-15-10-10-15-20-25 (can only change after each segment completed) Score = Time Tuesday 6X1 Snatch + 2 Hang Snatch (Rest 2minutes between sets)   AMRAP 12 30-20-10 Alt KB Snatch@24/16kg Double Unders Wallballs@9/6kg Score… Read more »

Affiliate Program 06/11/2017

Monday AMRAP 12 30-20-10 Alt DB Snatch@22.5/15kg T2B Alt DB Overhead Step Out Lunge@22.5/15kg Double-unders   Rest 8minutes   In Pairs For Time: 10 Rounds in Total Partner 1 Rows 250/200m Partner 2 Runs 5x20m Shuttles Score = Time Tuesday Work up to a heavy 1RM Front Squat:   5X3 Clean@80/90% of 1RM Clean (Not… Read more »

Affiliate Program 30/10/2017

Monday For Time: 50 Calorie Row 40 STOH@60/40kg 30 T2B 20 Over Box Burpee 10 Ring Muscle-ups Score = Time Tuesday Work up to a heavy 1RM Back Squat:   5X3 Hang Snatch@80/90% of 1RM Snatch (Rest 2minutes between sets)   5X5 Snatch Grip Deadlift@100% of 1RM Snatch (Rest 2minutes between sets) Wednesday 8 AMRAP 6… Read more »

Affiliate Program 23/10/2017

Monday For Time: 5 Rounds 20 Alt DB Snatch@22.5/15kg 15 Wallballs@9/6kg 10 C2B Pull-Ups Score = Time Tuesday 20 Minutes to work up to a weightlifting total: Snatch Clean & Jerk   5X5 Behind Neck Snatch Grip Push Press (Rest 2minutes between sets)   Extra Credit: 5X4 Back Squat@80% (Rest 2minutes between sets) Wednesday 8… Read more »