Category: Uncategorised

Affiliate Program 17/12/2018

Week 7 Strength: Week 7, 7 week squat program Monday A. Strength E3MOM 6×2 Front Squat@80% B. Conditioning For Time: 24,20,16,12,8,4 KB Swings@32/24kg Wallballs@9/6kg Burpees Score = Time  Tuesday A. Strength E3MOM  Strict Press@85/90% B. Conditioning For Time: 21-15-9 Press Up Pull-Ups HSPUs Score = Time  Wednesday A. Strength E3MOM 6×6 Back Squat@80% B. Conditioning For Time: 30… Read more »

Affiliate Program 10/12/2018

Week 6 Strength: Week 6, 7 week squat program Monday A. Strength E3MOM 6×4 Back Squat@80% B. Conditioning Worm Tuesday A. Strength E3MOM 4×2 Strict Press@85/90% B. Conditioning AMRAP 12 1 Power Clean@70/50kg 1 Hang Power Clean@70/50kg 1 STOH@70/50kg 6 Burpees Over Bar Score = Reps Coaches Notes: Reps go up on barbell but stay the same… Read more »

Affiliate Program 03/12/2018

Week 5 Strength: Week 5, 7 week squat program Monday A. Strength E3MOM 6×2 Front Squat@80% B. Conditioning AMRAP 14 50 Pistols 40 T2B 30 Wallballs@9/6kg 20 Over DB Burpees 10 DB Hang Clean Press@22.5/15kg Score = Reps Tuesday A. Strength E3MOM 6×3 Hang Clean@80% B. Conditioning For Time: In Pairs 5 Rounds 500m Row 20… Read more »

Affiliate Program 26/11/2018

Week 4 Strength: Only 1 squat session this week followed by another 3 weeks of 3 sessions to follow Gymnastic Skill: Week 4, bar muscle up progression Monday A. Strength E3MOM 5×5 Back Squat@70/80% no more!!! B. Conditioning AMRAP 14 24 Double Unders 12 Deadlifts@50/35kg 9 Hang Power Clean@50/35kg 6 Push Jerk@50/35kg Score = Time… Read more »

Affiliate Program 19/11/2018

Week 3 Strength: Week 2, 6 week squat program Gymnastic Skill: Week 3, bar muscle up progression Monday A. Strength E3MOM 6×4 Back Squat @80% of 1RM Back Squat B. Conditioning “D’Ya Like Deagzzz” 6 Minute Window: 400m Run Buy In (together) ME Devils Press Score = Reps **2 minutes rest** 6 Minute Window: 400m… Read more »

Affiliate Program 12/11/2018

Week 2 Strength: Week 1, 6 week squat program. Gymnastic Skill: Week 2, bar muscle up progression.  Monday Main Class A. Strength E3MOM 6×2 Front Squat@80% of 1RM Front Squat ‘Quads like Quinney” lols B. Conditioning AMRAP 15 7 Burpees 7 T2B 7 Front Squats Score = Reps Front Squat Increases: 6 Minutes@40/30kg 5 Minutes@50/35kg… Read more »

Affiliate Program 05/11/2018

Week 1 Strength: Testing before starting a 6 week squat program. Gymnastic Skill: Bar muscle up. 6 week progressive program.  Monday Main Class Conditioning “In the hurt locker by Hannah” For Time: 10-1 C&J@50/35kg T2B 10-1 Thrusters@50/35kg Pull Ups 10-1 Power Snatch@50/35kg HSPUs Score = Time Tuesday Main Class A. Strength 20 Minutes to work… Read more »

Affiliate Program 29/10/2018

Monday Main Class A. Strength “Big Traps Choice” E4MOM x 6 For Max Load: High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk AMRAP 10 5 Power Clean@70/45kg 10 T2B Score… Read more »

Affiliate Program 22/10/2018

Monday Main Class Coaches Conditioning Challenge “Cowler” AMRAP 5 50 Wallball@9/6kg Buy In 12 Deadlifts@70/50kg 12 Burpees Over Bar Score = Reps Rest 5 minutes AMRAP 5 35 Wallball@9/6kg Buy In 12 Deadlifts@90/60kg 12 Burpees Over Bar Score = Reps Rest 5 minutes AMRAP 5 20 Wallball@9/6kg Buy In 12 Deadlifts@110/70kg 12 Burpees Over Bar… Read more »

Affiliate Program 15/10/2018

Monday Main Class A. Strength 1 x Unbroken Set of ME Strict HSPUs E3MOM 4×50% of Max set Strict HSPUs or E3MOM 5×5 DB/KB Seated Strict Press B. Conditioning For Time: 3 Rounds 400m Run 20 Push Press@50/35kg 10 Burpees Over Bar Score = Time Coaches Notes: Strength: Test max set then complete 50% of what… Read more »