Category: Uncategorised

28/09/2020

MONDAY STRENGTH 4 SETS* 5 Single Arm DB Push Press + 4 Single Arm DB Push Jerk + 3 Single Arm DB Split Jerk -Rest As Needed b/t Sets- *Complete complex on right side and immediately complete complex on left side. WORKOUT EMOM x 14 MINUTES MIN 1 – 8 DB Shoulder to OH (Athlete Choice)* MIN… Read more »

21/09/2020

MONDAY STRENGTH Every 2 Minutes x 6: 1 Snatch Grip Deadlift + 1 High Hang Power Snatch + 1 Hang Power Snatch WORKOUT 4 SETS 50 Double Unders 10 Hang Power Snatch@50/35kg 200m Run -Rest 1:00 b/t Sets- TUESDAY STRENGTH 8-8-8-8* Back Squat *Start moderate build to moderate-heavy. BENCHMARK WORKOUT “VIBRANIUM” 2 ROUNDS FOR TIME… Read more »

14/09/2020

MONDAY STRENGTH 10-10-10-10* Back Squat *Start light build to moderate. WORKOUT FOR TIME: 2 ROUNDS 15/12 Cal Bike/Row 60 Double Unders Into… 4 ROUNDS 5 Back Squats@80/55kg 10 Burpees Over Bar Into… 2 ROUNDS 15/12 Cal Bike/Row 60 Double Unders TUESDAY STRENGTH 10-10-10-10* Strict Press *Start light build to moderate. WORKOUT EMOM x 15 MINUTES… Read more »

07/09/2020

MONDAY STRENGTH ON A 12:00 RUNNING CLOCK… Build to a 2RM Power Clean WORKOUT 3 ROUNDS FOR TIME 30/25 Cal Row/Ski 20 Wall Balls@9/6kg 10 Power Cleans@60/40kg TUESDAY STRENGTH E2MOM 5×5* Deadlift *Keep weight moderate. WORKOUT 3 SETS 12-10-8 Deadlifts@100/70kg Toes to Bar -Rest 1:30 b/t Sets- WEDNESDAY STRENGTH ON A 12:00 RUNNING CLOCK… Build… Read more »

31/08/2020

MONDAY STRENGTH EMOM x 4 MINUTES 6 Deadlifts Into… EMOM x 3 MINUTES 4 Deadlifts Into… EMOM x 2 MINUTES 2 Deadlifts *Goal is to increase every minute. Start moderate, end heavy. WORKOUT 5 ROUNDS FOR TIME 12 Deadlifts@100/70kg 16 Wall Balls@9/6kg 200m Run -Hard Cap 16:00-  TUESDAY STRENGTH 8 SETS* 2 Pausing Power Cleans**… Read more »

Week 5 Rebuild

MONDAY STRENGTH EVERY 1:30 x 7 SETS 1 Clean Deadlift + 1 Below the Knee High Pull + 1 Below the Knee Hang Power Clean + 1 Above the Knee Hang Power Clean *Start light and build to moderate. WORKOUT AMRAP x 12 MINUTES 10 Power Cleans@60/40kg 10 Russian KB Swings@32/24kg 10 Front Rack Lunge@60/40kg TUESDAY STRENGTH… Read more »

Week 4 Rebuild

MONDAY STRENGTH EMOM x 10 MINUTES* 4 Push Jerks *Start light and build to moderate-heavy WORKOUT FOR TIME 30 Push Jerks@42.5/30kg  (1 break) 30 Box Jump Overs 200m Run 20 Push Jerks@50/35kg  (1 break) 20 Box Jump Overs 200m Run 10 Push Jerks@60/40kg  (1 break) 10 Box Jump Overs 200m Run TUESDAY STRENGTH 6 SETS… Read more »

Week 3 Rebuild

MONDAY STRENGTH E2MOM x 12 MINUTES 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch WORKOUT AMRAP x 12 MINUTES 5 Power Snatches@50/35kg 15 Box Jump Overs@24/20″ 25/20 Cal Row   TUESDAY STRENGTH E3MOM 3×5 Tempo Front Squat (1111)* *Keep loading moderate to moderate-heavy. Slight increase from last week. WORKOUT EVERY 3:00 x… Read more »

Week 2 Rebuild

MONDAY STRENGTH E3MOM 3×5 Tempo Strict Press (2121)* *Keep loading moderate to moderate. Slight increase from last week. WORKOUT 5 ROUNDS FOR TIME 15/12 Cal Bike/Row 15 Box Jump w/ Step Down @24/20″ 15 Push Press@50/35kg TUESDAY STRENGTH E3MOM 3×5 Tempo Deadlift (2121)* *Keep loading moderate to moderate. Slight increase from last week. WORKOUT 3… Read more »

Week 1 Rebuild

MONDAY STRENGTH ON A 12:00 RUNNING CLOCK… 3×5 Tempo Front Squat (2121)* *Keep loading light to moderate. (Score is Load) WORKOUT AMRAP x 12 MINUTES 15/12 Cal Row 10 Front Squats@42.5/30kg 10 Hang Power Clean@42.5/30kg (Score is Rounds + Reps) FINISHER 3 Rounds :30 Plank Hold :10 Rest :30 Hollow Hold :10 Rest TUESDAY SKILL… Read more »