Back squat
4R
-5 reps at 60% 1RM
Clean lift off
4R
5 reps at 80% clean
8 Min AMRAP Teams of 2
-10 big tire flips ** weather permitting – sub to partner deadlifts**
-200m run
Friday Nov 25th, 2016
November 25, 2016 / By j0ssy
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Thursday Nov 24th, 2016
November 24, 2016 / By j0ssy
Deadlift
3-3-3-3-3
Recover as fully as possible in under 2.5 min between heavy sets.
Alternating tabata : (8 sets of each)
-20 seconds double-unders
-10 seconds rest
-20 seconds sit-ups (GHD or ab mat) Use V-ups or stall bar strict leg raises if GHD not available
-10 seconds rest
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Wednesday Nov 23rd, 2016
November 23, 2016 / By j0ssy
find max turkish get-up (1 per side). If you exceed the heaviest Kettlebell then load the barbell.
(30-55)
5 rounds:
-6 turkish get-ups (3 per side)- weight should be challenging by 3rd rep on side 45/30 suggested
-10 ring dips*
-12 toes to bar
*scale with dip station, paraellette pushups or bench
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Tuesday Nov 22nd, 2016
November 22, 2016 / By j0ssy
5R
-500m row
-400m run ** sub 100 double under if too rainy**
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Monday Nov 21st, 2016
November 21, 2016 / By j0ssy
With a (55/44). and (35/26). DB/KB
10 rounds for time of:
-200-meter farmers carry with both weights*
-10 weighted pull-ups, with lighter of the two weights *
-20 one-armed snatches, alternating arms with heavier weight
* yes the weights are uneven. Try to give equal hand time to each weight.
* scale pull ups to the weight that you can do with virtuosity. Even if this means unweighted.
NO kipping today. Unless you can do the Rx weight, then I’d recommend single strict pull ups.
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