Thursday 11/2/16

Level 1: 

A. Warm up

100 singles

400 m Run

50 singles

20 burpees

400m Run

B. Skill : push press

C. 20mins amrap of: 

10 OHS

20 swings

10 pull ups

20 push ups

10 thrusters

20 push press

C. Core

5x 20 hollow rocks

100 sit ups

30 V - Ups

Level 2: 

A. EMOM 10 mins 

2 x Snatch @85%

B. 6x complex

Clean +power clean + push jerk + front Squat + split jerk

Rest as needed - go heavy

C. 20mins amrap of: 

10 BMU

20 KBSwings @32/24kg

3 legless rope climbs

20 c2B pulls ups

10 Snatch @80% of 1 RM

2 legless rope climb

10 boxjumps @80/70cm 

20 deficit 10cm HSPU 

1 legless rop climb

Wednesday 10/1/16

Level 1: 

A. Warm up : 

3 rounds:

12 wall balls

12 lunges 

12 push ups hr 

B. Skill: hang power clean 

C. 15 mins amrap 

5 power clean

10 knees to elbows

15 wall balls 

Level 2: 

A. Front Squat 

5 reps @75% of 1RM

3reps @80%

1reps@85%

5 reps @80%

3reps @85% 

1rep @90%

1 rep @95% 

1rep @97,5%

1rep@101%

B. E2MOM For 14 mins of: 

1 power clean + 1 hang clean + 2 jerk 

C. For time: ( time cap : 20mins ) 

30 box jumps

30 DL @80/60kg

25 box jumps

25 DL @85/65kg

20 box jumps

20 DL @90kg/70kg 

15box jumps

15 DL @95kg / 75kg 

10box jumps 

10 DL @100/80kg 

5 box jumps

5 DL @105/85kg

Tuesday 9/2/16

Level 1: 

A. Warm up 

Tabata : ( 8sets of 20" work, 10" rest)

Burpees

Push ups

Sit ups

B. Skill : OVERHEAD SQUAT (OHS)

C.  For time : 

30 OHS 

21 pull ups

20 OHS

15 pull ups

10 OHS

 9 pull ups 

C. Core 

4x25 sit ups 

Every set 10 strict ttb 

Rest as needed

Level 2: 

A. 10 mins to establish 1RM OHS 

B. E2MOM 10 mins

Back squat x4 @90%

C. For time

21 Thrusters@60/40kg 

42 pull ups

15 squat Clean 

30 pull ups

9 Clusters

18 pull ups

D. Core :

3sets of : 

10x hollow rocks

10x arche rocks 

10x strict TTB 

Monday 7/2/16

Level 1: 

A. Warm up 

2 rounds 

10 burpees

20 sit ups

30 swings

B. 3 rounds for reps 

1 min thrusters

1 min burpees

1 min oh lunges

1 min pull ups

1min swings

1min rest 

Level 2: 

A. EMOM 6 mins 

Back squat x4 @85%

B. 3rounds for time (10mins time cap)

15 OHS @60/40kg

15 Ring Dips

15 TTB 

C. 2 rounds For reps 

30 secs ttb 

30 secs

30secs wall balls

30 secs rest

30 secs muscle ups

30 secs rest

30 secs hspu 

30secs rest

Saturday 6/2/16

Beast 12

For Time

25 Walking Lunges
20 Pull-Ups
50 Box Jumps 
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings 32/24kg
30 Sit-Ups

20 Dumbbell Hang Squat Cleans (15/10kg)
25 Back Extensions
30 Wall Ball Shots 9/6kg
3 Rope Climbs 

 

Check demo : https://youtu.be/kzwHZyi4uTU 

Friday 5/2/16

 

Level 1: 

A. 3x 

Pull ups x max reps

TTB x 12 (strict)

Handstand hold x 20"

B. For time

 3 rounds :

400m Run 

15 pull ups

2 rounds 

25 OH Lunges @20/10kg

25 wall balls 

Level 2: 

A. Back Squat 

4x6 @75%

B. For time:

 3 rounds 

400m Run

15 pull ups

2 rounds 

500m Row 

25 burpees over the Erg 

Then..

20 GTO @50/40kg

Thursday 4/2/16

Level 1: 

A.skill: 10mins kipping pull ups

B. 5x4 back squat @80-85% of your 1RM

C. 4 rounds for time:

6 kipping pull ups 
12 box jumps 60/50cm
24 sit ups with medball 6/4kg

D. 3x 10 hollow rocks
3x 7 strict TTB 

Level 2: 

A. Front squat 4x2 @90% of 1RM

Deadlift 4x3 @95% of 1RM 

B.For time: 

100DU 

20m walking lunges front rack bar 50kg /30kg 

30 TTB 

40 thrusters @40/30kg

20m walking lunges 

100 DU

C. 3X 
HOLLOW X20" 
UNBROKEN PULL UPS KIPPING x max reps