01/10/13 – “G.I Jane”

Posted on Sep 30, 2013

1) Strength 5 Sets of 2-3 Strict muscle-ups, negative muscle-ups or negative ring dips between sets complete 30-50 Double unders. NOTE: for negatives move as slow as possible for every rep from top to bottom. 2) Benchmark “G.I Jane” 100 Burpee pull-ups for time NOTE: Ideally, the pull-up bar is about one foot above your […]

30/09/13 – Back squats –

Posted on Sep 29, 2013

1) Back squats Back squat 3×5 or 3×3 moderate/heavy Then 2×5 Pause back squats 2-3 sec in bottom – lighter and lower is better. 2) Intervals 5x350m Row Resting ideally 2 minutes between efforts but this will depend on class size. 3) Extras 3×20 BB Reverse lunges (AHAP)   Post scores to Beyond the Whiteboard.

30/09/13 – Back Squats

Posted on Sep 29, 2013

1) Back squats Back squat 3×5 or 3×3 moderate/heavy Then 2×5 Pause back squats 2-3 sec in bottom – lighter and lower is better. 2) Intervals 4x350m Row 3) Extras 3×20 BB Reverse lunges (AHAP) Resting ideally 2 minutes between efforts but this will depend on class size. Post scores to Beyond the Whiteboard.

29/09/13 – “Hotshots 19”

Posted on Sep 28, 2013

1) Hero “Hotshots 19” Six rounds for time of: 30 Squats 19 Power clean (62.5/42.5kg) 7 Strict Pull-ups Run 400 meters   NOTE: 45 Minute Cap Post scores to Beyond the Whiteboard. 

28/09/13 – Front Squat

Posted on Sep 27, 2013

1) Squats Front squat 3×3 or 3×5 then 2×10 2) Assistance 3 Sets of 15 BB Hip thrusts (AHAP) 10 Pistols 15 BB Hip thrusts Rest 1-2 minutes between sets. 3) Met-con 3 Rounds for time of 12 Thrusters (40/30kg) 24 Burpee over bar Post scores to Beyond the Whiteboard.

27/09/13 – Snatch –

Posted on Sep 26, 2013

1) For quality Complete 10 Skin the cats and 10 Slow over head squats Break up as needed. 2) Snatch Every 60 seconds for 10 minutes 1 Snatch (75%) 3) Rowing Row 3x1km Rest as needed. 4) Extras 3×5 Sotts press 3x 60 second HS Hold Post scores to Beyond the Whiteboard.

26/09/13 – Back Squats –

Posted on Sep 25, 2013

1) Squats Back squat 3×5 or 3×3 then 2×8 Pause back squats (3 sec in bottom deeper lighter is better) 2) Skill work 10 Minutes working on deadlift technique Performing sets of 5 working up in weight each set to working weight for part 3. 3) For time 30 Sumo deadlifts (100/70kg) 50 Wall ball […]

25/09/13 – Seven Rounds For Time –

Posted on Sep 24, 2013

1) For Quality 3 Sets for 12 Single arm DB Strict press each side 12 Strict pull-ups 12 Wall angels 12 Strict Ring dips 2) Met-con 7 Rounds for time 7 Over box jumps (24/20″) 7 Burpees (No landing on box) 3) Flexibility 50m Crab walk for quality. 4) Extras 300 Banded Tri’s Post scores […]

24/09/13 – Front Squats –

Posted on Sep 23, 2013

1) For quality 3 Sets of 10 Roll to candle stick 20 Single leg deadlifts 2) Squats Front squat 3×3 or 3×5 then 2×5 Tempo front squats (10 seconds down hold for 2-3 seconds in bottom then stand) 3) Met-con AMRAP in 12 minutes 200m Walking lunge Max rounds in time remaining of 12 Toes […]

23/09/13 – Pressing –

Posted on Sep 22, 2013

1) Pressing Behind the neck push press 5×5 All sets as heavy as possible with no misses -> any grip Between sets complete 20 Band pull-aparts 2) Midline 3×12 BB Roll-outs (As slow as possible) 3) Partner workout Complete for time with a partner… 300 Double unders 200 Slam balls (AHAP) 1 Minute hollow hold […]

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