Wednesday 7th December 2016

Wednesday 7th December 2016

Strength – 5×3 Hang Cleans

Squat cleans (RX)

Power cleans (alternate option)


Conditioning – 21-15-9

Chest to bar pull ups

Sit ups

Burpees

Aiming for intensity, so scale either the movements (e.g. pull ups sub for c2b) or the rep scheme (e.g. 15-10-5 reps)

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Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)

Friday 23rd August 2019

Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24

Thursday 22nd August 2019

Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m

 

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