Thursday 24 Jan 2019

A) 0:00 – 15:00 Accumulate 50 V-Ups Every time you break, complete 3 Double DB Power Cleans (22.5/15kg) B) 15:00 – 30:00 Accumulate 40 HSPU Every time you break, complete 5 Double DB Bent Over Row (22.5/15kg) C) 30:00 – 45:00 Accumulate 30 Single Arm OHS (35/22.5kg) Every time you break, complete 3 Devils Press […]

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Wednesday 23 Jan 2019

“Open 18.2” A) With a 12:00 cap: For Time: 1-2-3-4-5-6-7-8-9-10 DB Front Squats (22.5/15kg DBs) Bar Facing Burpees  B) In the remaining time.. Establish a 1RM Clean (Power or Squat)  

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Tuesday 22 Jan 2019

10 Rounds, Each For Time: 150/100m Row 30 Double Unders  10 Toes To Bar Score = Your fastest + slowest times combined  *Will run with a rolling clock, when you ready, start at the top of the minute and go for it.  ** Rest as needed between rounds.    

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Monday 21 Jan 2019

“The Big Clean Complex” 6 sets building to max weight.. High Hang Clean + Hang Clean + Full Clean + Push Press, into High Hang Clean + Hang Clean + Full Clean + Push Jerk, into High Hang Clean + Hang Clean + Full Clean + Split Jerk! *High Hang = Hip, Hang = Knee, […]

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Saturday 19 Jan 2019

“Willy”.. 3 Rounds:  800m Run 5 Front Squats (102.5/70kg) 200m Run 11 Chest to bar pull-ups 400m Run 12 Kettlebell Swings (32/24kg)  

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Friday 18 Jan 2019

24:00 Every Minute On the Minute..    Min 1 – 8 Burpee Box Jump Overs (24”/20”) Min 2 – 8 Hang Power Snatch (42.5/30) Min 3 – 16 Wall Ball (9/6kg) Min 4 – Rest  

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Thursday 17 Jan 2019

25:00 to complete A) & B): A) Bench Press 4×5 (hold weight, go heavy)   B) Single Arm DB Press 4×12 (each arm)   C) 25:00 min to complete: With a partner.. 1000/800m row each, then 500/400m row each, then 250/200m row each   

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Wednesday 16 Jan 2019

A) With a partner, alternating round for round.. 6 Rounds of: (3 each) 0:30 Wall Sit (2×12/8kg KB’s) 1:00 Max KB Goblet Squats (24/16kg) 0:30 Wall Sit (no weight) 1:00 Rest / Change over   B) 20:00 to build to a heavy.. Double Squat Snatch (Touch & Go)  

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Tuesday 15 Jan 2019

With a rolling clock.. 0:00 – 5:00.. 400m Run 21 Deadlifts (102.5/70kg)   5:00 – 15:00.. 800m Run 15 Deadlifts (125/85kg)   15:00 – 30:00.. 1600m Run 9 Deadlifts (142.5/100kg)  

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