31 Oct 2017

Part 1)
Straight Arm Work – Lever and Planche Progressions

Part 2)
Handstand & L-Sit

Part 3)
Mini Core Destroyer

30 Oct 2017

Part 1)
Paused Back Squats: 5-5-3-3

Part 2)
Every minute on the minute for 15 minutes:
RX
Minute 1: 15 Cal Row/12 Cal Row
Minute 2: 15 Box Jumps @ 24″/20″
Minute 3 15 Pull-Ups
Minut 4: 20 Dumbell Snatch @ 22.5kg/15kg
Minute 5: Rest

29 Oct 2017

COW 17.1 Rx

10 min AMRAP
12 TTB
12 Clean & Jerks 40/30
10 TTB
10 Clean & Jerks 50/35
8 TTB
8 Clean & Jerks 60/40
6 TTB
6 Clean & Jerks 70/45
4 TTB
4 Clean & Jerks 80/50
2 TTB
2 Clean & Jerks 90/55
1 TTB
AMRAP Clean & Jerks 100/60

COW 17.1 Intermediate

10 min AMRAP
12 TTB
12 Clean & Jerks 20/15
10 TTB
10 Clean & Jerks 30/20
8 TTB
8 Clean & Jerks 40/25
6 TTB
6 Clean & Jerks 50/30
4 TTB
4 Clean & Jerks 60/35
2 TTB
2 Clean & Jerks 70/40
1 TTB
AMRAP Clean & Jerks 80/45

COW 17.1 Scaled

12 Hanging Knee Raise
12 Hang Clean & Jerks 20/8
10 Hanging Knee Raise
10 Hang Clean & Jerks 25/13
8 Hanging Knee Raise
8 Hang Clean & Jerks 30/18
6 Hanging Knee Raise
6 Hang Clean & Jerks 35/23
4 Hanging Knee Raise
4 Hang Clean & Jerks 40/28
2 Hanging Knee Raise
2 Hang Clean & Jerks 45/33
1 Hanging Knee Raise
AMRAP Hang Clean & Jerk 50/38

27 Oct 2017

Part 1)
Farmers Carry – 3 heavy sets of 25 Meters

Part 2)
For time:
30 Box Jumps @ 24″/20″
15 Knees to Elbows
Run 400m
20 Box Jumps @ 24″/20″
12 Knees to Elbows
Run 300m
10 Box Jumps @ 24″/20″
9 Knees Elbows
Run 200m

26 Oct 2017

Part 1)
Push Jerk: 5-5-5

Part 2)
“Northcote Horror Show”
5 Shoulder to Overhead @ 65kg/45kg
10 BLOBs (Burpees, laterally over the bar)
35 Double Unders

25 Oct 2017

Part 1)
Straight Arm Strength – Lever & Planche Work

Part 2)
Dumbbell Bench Press: 8-8-8-8
One Armed Dumb bell Row: 8-8-8-8

24 Oct 2017

Part 1)
Pause Back Squats 5-5-5-5

Part 2)
Bull Charge V2.0
30 Toes-to-Bar
30 Hang Squat Cleans @ 2 x 17.5kg/2×12.5kg
30 Cal Row

23 Oct 2017

Part 1)
New Push/Pull Cycle (Number 12)

Part 2)
4 Rounds:
Dragon Flag – 30 Seconds
Rest 30 seconds
Leg Raises – 30 Seconds
Rest 30 seconds
Hollow body – 30 seconds
Rest 30 seconds

22 Oct 2017

Part 1)
Warm Up the Power Snatch/Power Clean/Deadlift by doing sets of 3 of each movement.

Part 2)
For time:
Run 400m
20 Power Snatch’s @ 40/30kg
Run the Beaver
20 Power Cleans @ 60kg/40kg
Run the Beaver
20 Deadlifts @ 80kg/55kg
Run 400m

20 Oct 2017

Part 1)
Front Squat: 3-3-3-3 (3 second pause at the bottom of each rep)

Part 3)
12 minute AMRAP:
15 Wall Balls @ 9kg/6kg
10 Toes-to-Bar
Run 200m