31 Jan 2018

Part 1)
Ring Core Strength

Part 2)
New Straight Arm – Meat Hooks and L to Planche!

Part 3)
Farmers Carry
For time & Load
3 x 25m Carry As heavy as possible:
Spriint 400m

30 Jan 2018

Part 1)
New Push/Pull – Kipping Pull-Ups, Muscle-Ups, Handstand Push-Ups

Part 2)
For time:
30 Box Jumps @ 24″/20
Run the beaver
30 Box Jumps @ 24″/20

30 Jan 2018

Part 1)
10 x 3 Hang Power Clean
* Goal is to start and finish heavier then last week, e.g: if you last week you lifted between 35kg-45kg, then this week the goal would be to start at 37.5kg and finish at 47.5kg or 50kg.

Part 2)
4 Rounds for quality and load:
12 Dumbbell Thrusters
10 Active Arch Hangs

28 Jan 2018

Part 1)
Deadlift: 5-5-5-5

Part 2)
Rx:
22-16-10 Reps for time:
One armed Overhead Squats @ 22.5kg/15kg
Knees to Elbows

Intermediate:
22-16-10
Goblet Squats @ 24kg/16kg Kettle Bell
Knee Tucks

26 Jan 2018

Part 1)
Jefferson Curls
Lying Leg Raises
One armed hanging

Part 2)
4 Rounds each for time
400m Row/350m Row
15 Burpees to a touch
begin a new round every 6 minutes

Part 3)
Spinal Articulations
2 minutes on each body park: Neck, Thoracic, Hips

25 Jan 2018

Part 1)
Lever Partner Drills

Part 2)
Planche and Back Lever Strength Work

Part 3)
12 Minute AMRAP:
14 Toes to Bar
200m Single arm Overhead Walk (Switch at 100m) @ 22.5kg/15kg

24 Jan 2018

Part 1)
Kipping Practise

Part 2)
10 x 3 Hang Power Clean

Part 3)
4 Rounds for quality, reps and load of:
12 DB Thrusters – As heavy as possible,
10 Active Arch Hangs
3 Efforts of Max unbroken double unders

23 Jan 2018

Part 1)
Push/Pull Bent Arm – Week 4 of 4

Part 2)
7 minutes to get as far as possible:
6-12-18-24-30-36-42-48 reps of:
Box Jumps @ 24″/20″
Sit-Ups

22 Jan 2018

Part 1)
Back Squat 7-7-7

Part 2)
Tabata Mash-Up
Wall Balls
Double Unders
*16 x 20 sec on/10 sec off. Alternate exercise every set.

21 Jan 2018

Part 1)
Handstand Technique and Skill

Part 2)
Rx:
6 Bar MU
400m Run
12 DB Snatch @ 30/22.5kg
6 Bar MU
12 DB Snatch
400m Run
6 Bar MU

INTERMEDIATE:
For Time:
12 Chest-to-Bar Pull-Ups/Pull-Ups
400m Run
12 DB Snatch @ 22.5kg/15kg
12 Chest-to-Bar Pull-Ups/Pull-Ups
12 DB Snatch @ 22.5kg/15kg
400m Run
12 Chest-to-Bar Pull-Ups/Pull-Ups

Scaled:
For Time:
18 Jumping Pull-Ups
400m Run
12 DB Snatch
18 Jumping Pull-Ups
12 DB Snatch
400m Run
18 Jumping Pull-Ups