28 Feb Monday, 01/03/21
A) Barbell complex for max load: Power Clean + Hang Power Clean + 2 Push Jerks + Hang Power Clean + Power Clean B) Front Squat 5 x 5 ...
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February 2021
26 Feb Saturday, 27/02/21
3 x AMRAP in 6 minutes: A) 12 DB Thrusters (2 x 20/15kg DB) 18 Situps 24 Double Under B) 12 Dips 18 Box Stepovers (24/20”) 24 Double Unders C) 12 Calories or Pull-Ups 18 Gorilla Cleans (2 x16/12kg KB. L+R = 2) 24 Double Unders - sub 12 Plank Jacks or...
25 Feb Friday, 26/02/21
E2M x 10 1 Rope Climb (or 3 Strict Pull-Ups + 3 Knees to Elbows) 3 Deadlifts @70%+ 5 Strict Presses (or HSPU) 7 Lateral Burpees ...
24 Feb Thursday, 25/02/21
A) Power Snatch 8 x 2 B) Back Squat 4 x 4 ...
23 Feb Wednesday, 24/02/21
A) Bench Press 8 x 2 B) 5 rft: 10 Pushups (^15) 15 SDHP (30/20kg) (^45/30kg) ...
22 Feb Tuesday, 23/02/21
AMRAP in 14 minutes: A) ML 21.4 20 Bar-facing Burpees 21 Deadlifts (80/55kg) 20 Toes-to-Bar 21 Wall Balls (9/6kg) or B) "Open 15.3" 7 Muscle-Ups 50 Wall Balls (9/6kg) 100 Double Unders then C) Row for metres - Groups of 3 - 12 intervals (total) - 45 seconds work - 15 seconds changeover Legend Bruce G working on...
21 Feb Monday, 22/02/21
A) Complex for max load 3 Push Jerks 3 Pause Front Squats (2 second pause) then B) Clean 8 x 2 or C) 3 rft: 10 Push Jerks (50/35kg) (^70/50kg) 200m Run 10 Pull-Ups (^C2B) 200m Run ...
19 Feb Saturday, 20/02/21
5 x 4 minute AMRAPs - 2 minute rest between rounds Rnds 1 and 5 3 Hang Power Snatches (50/35kg) 6 Toes-to-Bar Rnds 2 and 4 3 Hang Power Cleans (50/35kg) 6 Lateral Jumps Rnd 3 3 Strict HSPU 6 Air Squats - begin each new interval from the same point in the rep scheme...
18 Feb Friday, 19/02/21
REMOM x 12 (x2) A) 1 minute Wall Sit (or AMRAP Pistols) 5 - 10 Push Presses 10 - 15 Burpees B) 1 minute Plank (or AMRAP 10 Crunches, 5 Hollow Rocks) 5 – 10 Dips 10 – 15 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
17 Feb Thursday, 18/02/21
A) OHS 7-7-7-5-5-5-3-3-3 B) 2 rft: 100 Double Unders 30 Toes-to-Bar ...