Overhead Squat Practice/Strength
4 Sets of 8 reps 1 Min rest btw sets.
21/15/9
Thrusters
Pushups (Hand Release)
Post time and weight to comments.
Friday, January 6, 2012
Thursday, January 5, 2012
Thursday 05/01/2011
He nails it near the end. 106 Pullups in a row.
5 Rounds for time of:
Pullups
Lunge Alley and Back
Macca's Run
Wednesday, January 4, 2012
Wednesday 04/01/2012
Strict Press
5 working sets of 5 reps.
AMRAP in 10 minutes of:
10 Push Press (40/25)
10 Box Jumps
10 Knees to elbows
Post time and weight to comments.
5 working sets of 5 reps.
AMRAP in 10 minutes of:
10 Push Press (40/25)
10 Box Jumps
10 Knees to elbows
Post time and weight to comments.
Tuesday, January 3, 2012
Tuesday 03/01/2012
Strict Pullups
Option 1 - 30 Strict pullups assisted
Option 2 - 30 Strict Pullups Unassisted
Option 3 - 30 Strict pullups Knees at 90 degrees
Option 4 - 30 Strict L pullups
5 Rounds of:
5 Wall climbs
10 Deadlifts (100/70)
200m Run
Post time and weight to comments.
Monday, January 2, 2012
Monday 02/01/2012
Macca's Farmers Carry then:
21/15/9 of:
Kettlebell Swings (24/16)
Pushups (Hand Release)
*2 Squats
Then Macca's Farmers Carry.
Post time and weight to comments.
Saturday, December 31, 2011
Saturday 31/12/2011
20/15/10/5 of:
Hang Clean (40/25)
Ring Dips
Lunge one length
200m Run
Post time and weight to comments.
Hang Clean (40/25)
Ring Dips
Lunge one length
200m Run
Post time and weight to comments.
Friday, December 30, 2011
Friday 30/12/2011
AMRAP in 15 minutes of:
10 Pistols
20 Kettlebell Press
200m Run
Post time and weight to comments.
10 Pistols
20 Kettlebell Press
200m Run
Post time and weight to comments.
Thursday, December 29, 2011
Thursday 29/12/2011
Squat Clean
Practice - 5 sets of 10 reps
Strength - 5 sets of 5 reps. Rest as required.
10-1 of:
Pullups
Sumo Deadlift High Pull (40/25)
Post time and weight to comments.
Practice - 5 sets of 10 reps
Strength - 5 sets of 5 reps. Rest as required.
10-1 of:
Pullups
Sumo Deadlift High Pull (40/25)
Post time and weight to comments.
Wednesday, December 28, 2011
Wednesday 28/12/2011
Bent Over Row
(8,8,8,8)
3 Rounds for time of:
10 Box Jumps
20 Ring Pushups
30 Squats
Maccas Run
Post time and weight to comments.
(8,8,8,8)
3 Rounds for time of:
10 Box Jumps
20 Ring Pushups
30 Squats
Maccas Run
Post time and weight to comments.
Tuesday, December 27, 2011
Tuesday 27/12/2011
21/15/9 of:
Ketllebell Swings
200m Farmers Carry
Burpees
Post time and weight to comments.
Ketllebell Swings
200m Farmers Carry
Burpees
Post time and weight to comments.
Saturday, December 24, 2011
Christmas Eve
12 Day Countdown
10 Burpees
1 Macca's Run
Then 12-1 of:
Ring Rows
Squat Clean and Jerk (40/25)
Then 1 Macca's Run
10 Burpees
Post time and weight to comments.
10 Burpees
1 Macca's Run
Then 12-1 of:
Ring Rows
Squat Clean and Jerk (40/25)
Then 1 Macca's Run
10 Burpees
Post time and weight to comments.
Thursday, December 22, 2011
Wednesday, December 21, 2011
Wednesday 21.12.2011
Max Deadlift
3 Rounds for time of:
21 Ring Dips
Macca's Run
Post time and weight to comments.
3 Rounds for time of:
21 Ring Dips
Macca's Run
Post time and weight to comments.
Tuesday, December 20, 2011
Monday, December 19, 2011
Monday 19/12/2011
"JH"
21/15/9 of:
Thrusters (40/25)
Double Unders
Burpees
4* Macca's Runs. 90 Second rest between each.
Post time and weight to comments.
21/15/9 of:
Thrusters (40/25)
Double Unders
Burpees
4* Macca's Runs. 90 Second rest between each.
Post time and weight to comments.
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