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Monday 23rd March 2020

Monday 23rd March 2020

COW 20.4 0-6 mins 1km Row Score = Time (On Gym Clock NOT Rower) Then... COW 20.5 6-16 mins 1RM Ground to Shoulder to Overhead Score = Heaviest Weight successfully lifted. Options: Power Clean & Jerk Squat Clean &...

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Saturday 21st March 2020

Saturday 21st March 2020

Running Drills Then...400m runThen... “Tash” 6 Rounds 60 sec Bike Cal 60 sec Rest 60 sec Burpees 60 sec Rest Score = Total reps...

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Friday 20th March 2020

Friday 20th March 2020

3 Rounds 10 Squat Snatch 10 Kipping RMU (2 sets max) or Progressions Rest 2 mins between Snatch & Gymnastics on all heavy setsThen... 2 Rounds 5 min AMRAP 8 Box Jumps 24”/20” 8 US KB Swings 24/16 Rest 1 min...

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Thursday 19th March 2020

Thursday 19th March 2020

Sumo Deadlift 5 x 5 Then... Partner workout Partition any way 120 Back Squats 60/40 120 Pull-ups -12 min CAP Divide reps between partners as needed. Partners should be working on different exercises simultaneously. The Squats will...

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Wednesday 18th March 2020

Wednesday 18th March 2020

"Gwen" Power Clean & Jerk 15-12-9 For max weight. Touch and go at floor only. No dumping allowed (Even last rep). Individuals need to use same load for each set. Rest as needed between sets. Then... Tabata Sit ups 10 Rounds 20...

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Tuesday 17th March 2020

Tuesday 17th March 2020

4 Rounds 15 Ring Push ups 30-50 Shoulder TapsThen... “Rowing Pyramid” 12 min Partner AMRAP Row 500m, 400m, 300m, 200m, 100m, Then back up again Partners swap after each distance. Score = Total distance...

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