Category: Uncategorised

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 »

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 »