Category: Uncategorised

Affiliate Program 16/10/2017

Monday 8 AMRAP 500m Row 12 Burpees 12 KB Snatch@24/16kg Score = Reps   (Rest 5minutes)   8 AMRAP 50 Double-Unders 12 Over Box Jumps@24/20″ 12 Wallballs@9/6kg Score = Reps Tuesday European Championships “17.3” Wednesday For Time: 21-15-9 Pistols T2B Score = Time   Rest 10minutes   For Time: 21-15-9 HSPU’s Box Jumps@24/20″ Score =… Read more »

Affiliate Program 09/10/2017

Monday 15-12-9 Power Clean@70/50kg Front Squat@70/50kg   (Rest 10minutes)   15-12-9 STOH Double-unders 50-50-50 Tuesday European Championships “17.2” Wednesday For Time: 5 Rounds 250/200m Row 6 Thrusters@60/40kg 24 Wallballs@9/6kg Score = Time Thursday PART A 20 Minutes Work up to heavy 1 Clean + 1 Hang Clean   PART B 12 EMOM 1 – 2… Read more »

Affiliate Program 02/10/2017

Monday 30 EMOM 1 – 15/12 Calorie Row 2 – 12 Down-ups 3 – 12 Slamballs@35/20lbs 4 – 12 Pull-ups 5 – 12 DB Push Press@22.5/15kg 6 – 15/12 Calorie Assault Bike Tuesday European Championships “17.1”   Wednesday For Time: 5 Rounds 20 Calorie Row 15 Burpees 10 DB Push Press@22.5/15kg 5 Bar Muscle-ups Score… Read more »

Affiliate Program 25/09/2017

Monday Pairs Relay 20 AMRAP Row 250/200m 10 DB Cluster@22.5/15kg 7 Burpees Score = Reps Tuesday For Time: 5 Rounds 5 Power Clean@70/50kg 5 Cleans@70/50kg 5 Front Squats @70/50kg 5  Push Press@70/50kg Score = Time (12minute time cap)   Clean Grip Deadlift 5X5@100% OF 1RM Clean (Rest 2minutes between sets) Wednesday RE-TEST “Bergeron Beep Test” EMOM… Read more »

Affiliate Program 18/09/2017

Monday FOR THOSE WHO PARTICIPATED IN THE COMP, I ENCOURAGE YOU TO USE THIS SESSION AS ACTIVE RECOVERY BY SCALING THE REPS BACK. PLEASE ASK A COACH FOR HELP WITH THIS! 30 EMOM 1 – 20/15 Calorie Row 2 – 20/15 Calorie Ski Erg 3 – Rest 4 – 20/15 Calorie Assault Bike 5 – 20… Read more »

Affiliate Program 11/09/2017

Monday For Time: 21-15-12-9-6-3 DB Push Press@22.5/15kg 0r 20/16kg KB C2B Pull-Ups Score = Time   Rest 10minutes    For Time: 3-6-9-12-15-21 Calorie Row Burpees Score = Time Tuesday 20 Minutes Snatch drills   12 EMOM 1 – 1 Snatch + 1 Hang Snatch 2 – 12 Goblet Lunge@32/24kg   6 Rounds For Time 12… Read more »

Affiliate Program 28/08/2017

  Monday For time: 8 Rounds 5 DB Clusters@25/17.5kg 7 Pull-ups 9 Burpees Score = Time  Tuesday For time: In Pairs 100 Power Cleans@60/40kg 100 Press-ups 100 Calorie Row 100 Push Press@60/40kg Score = Time  Wednesday A.1 Bench Press 5X8@70% A.2  Strict Pull-up 5X8 (Rest 90/30seconds)   12 AMRAP 8 Down Ups 8 Strict HSPU’s… Read more »

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 »