Wednesday 1/11/17
A little word on Cherry picking – this always seems to come up on running day….. For those of you on here checking this workout, I’m sure whats written for today’s session isn’t going to be met with much excitement…
A little word on Cherry picking – this always seems to come up on running day….. For those of you on here checking this workout, I’m sure whats written for today’s session isn’t going to be met with much excitement…
PART A Weighted Push Up 5 x 5 Superset with 10 med ball chest pass from floor Compete sets every 2:30min PART B 5 Rounds for time 10 Overhead Barbell Lunge (60/42.5) 15 Toes to Bar 20 Handstand shoulder…
PART A Every minute on the minute for 10 minutes 5 “Touch N Go” Power Snatch PART B With a partner, As many rounds as possible in 12 minutes 12 Deadlift (80/55) 7 Burpee Box Jumps (24/20″)
As many rounds as possible in 20 minutes of 12/10 Cal Row 15 Sumo Deadlift High Pull (35/25) 15 V-Sit 15 Kettlebell Snatch (24/16) 15 Push up 15 Dumbbell Push Press (22.5/15) 15 1m Lateral Jumps
PART A 10 minutes of weighted carries Switch between the following every ~100m Kettlebell or Dumbbell Farmers Carry Dumbbell Waiters Walk Deadball or Stone Carry One arm Kettlebell Waiters Walk PART B 6 Rounds for time 16 Wall balls…
PART A Deadlift 6 x 3 @ 85% Complete Sets on 2 minute timer PART B For time 21 Hang Power Cleans (70/50) 7 Wall Walks 15 Hang Power Cleans 5 Wall Walks 9 Hang Power Cleans 3 Wall…
PART A Front Squat 1 Rep Max End of training cycle testing! PART B With a Partner, For time 42 KB Swings (24/16) 42 Thrusters (42.5/30) 30 KB Swings 30 Thrusters 18 KB Swings 18 Thrusters 10 min time…
PART A As many reps as possible in 4 minutes Row/Bike For calories 2 minute rest, Then, As many reps as possible in 4 minutes Double Unders 2 minute rest, Then, As many reps as possible in 4 minutes 10m…
PART A Every 90 seconds for 10 rounds 5 Power Clean + 5 Push Jerks Must be Touch n Go PART B For time 100 Burpees Every 20 reps complete 1 Rope Climb (must finish with rope climb) 15…
PART A Front Squat 7 x 1 @ 80% 2 x 7 @ 60% Complete sets every 90 seconds this workout is a deload session for our 1 Rep max testing next week – sets shouldnt be difficult PART…