01/10/13 – “G.I Jane”
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 –
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
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”
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
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 –
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 –
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 –
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 –
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 –
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 […]
