Saturday, 27 January 2018

In teams of 2 , 20 min AMRAP

partenr 1

1 heavy deadlift

5 pull ups

10 push ups

15 squats

partner 2  

row for cal

Friday, 26 January 2018

with a partner, for time:

100 toes through rings / kb farmers hold

100 kb deadlifts / hang from rings

100 hang power cleans / rest

100 db thrusters / rest

Monday, 22 January 2018

back/front squat at tempo

 

5 rounds

9 goblet squats  

6/6 split squats

3 jumping goblet squats  

15 burpees

Friday, 19 Saturday 2018

15 min ascending with a partner

5 thrusters

10 burpee box jump overs  

20 alt db snatch

10 thrusters

15 burpee box jump overs  

30 alt db snatch

15 thrusters

20 burpee box jump overs  

40 alt db snatch

20 thrusters

25 burpee box jump overs  

50 alt db snatch

etc... 

 

then  

 

deadlifts, back extensions and reverse hyper work