2.13.18
Strength: Front Squats 2-2-2-2-2 AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push ups
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Part 1 Power Clean 3-3-3-2-2-2-1-1-1-1 Perform a set every 2 minutes Loading Guidelines: Sets 1-3: 3 reps @ 50-70% Sets 4-6: 2 reps @ 75-85% Set 7-10: 1 rep @ 90%+ Let technique dictate how heavy you go – stop adding weight when mechanics break down If new to this[…]
Read More »2.9.18
Teams of 3 Complete 100 Box jumps 24/20 75 Wall Balls 20/14 75 Power Cleans 95/65 150 Calorie Row 75 Power Snatches 95/65 50 Hspu’s 250 Double unders 75 Push Jerks 95/65
Read More »2.7.18
Helen 3 rounds for time of: • 400m run • 21 Kettlebell Swings 53/35 • 12 Pull-ups
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Complete as many rounds as possible in 20 minutes of: 25 Burpees 15 Back Squats (bodyweight)
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On the Minute x 16 (8 Rounds): Odd Minutes – 50 Double Unders Even Minutes – 3 Deadlifts Athlete’s choice on loading
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Deck of cards ♥️ wall balls 20/14 ♠️ Russian kettlebell swings 53/35 💎 ab mat sit ups Clubs box jumps 24/20 Aces 50 dubs or 200m run your choice
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Teams of 3 Complete 10k row switch every 250m Focus on great rowing technique throughout entire workout.
Read More »2.1.18
For time: 100 Double Unders 50 Deadlifts (135/95) 80 Double Unders 40 Hang Power Cleans 60 Double Unders 30 Front Squats 40 Double Unders 20 Push Jerks 20 Double Unders
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