18/06/20

Strength

Front-Squat
1 x 3 @ 70%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

Core

10- Rounds
20-sec- Bicycle Sit-ups
10-sec-Rest

WOD

"Elizabeth"
21-15-9

Squat-Cleans #95 #135
Ring-Dips

 

18/06/19

Strength

Snatch
15 mins to work up to a 3 RM

WOD

10-20-30-40 Hang-Power-Snatch
100-200-300-400 m Run
Cash-out w/20 Bar-Facing-Burpees

*Decrease weight on barbell each set:
#75/115, #65/95, #55/75, #35/45

18/06/18

Strength

4-Rounds
5- Bench-Press @ 75%
+
5- Pull-ups @ AHAFA

Core

3-Rounds
10- Russian Twists w/plate
10- Turkish Sit-ups w/plate

WOD

8-Rounds for max reps:
20 sec-Ring-Rows
10 sec-Rest
20 sec-Push-ups
10 sec-Rest
20 sec-Air-squats
10 sec-Rest

18/06/15

Strength

Front-Squat

1 x 3 @ 70%
1 x 3 @ 75%
3 x 3 @ 85%

WOD

5-Rounds
9- Clusters #75 #115
12- Slam-Balls #30 #40
45- Double-Unders


 

18/06/14

Strength

4- Rounds

6- Bench-Press @ 70%
+
6 - Strict-Pull-ups @ AHAFA

* Sub Negatives (3-5 sec count)
if you are unable to do Strict-Pull-ups

Core

3-Rounds
10- Hollow-Rocks
10- Arch-Rocks

WOD

6 min AMRAP
6-Deadlifts #125 #185
9-Box-Jump-Overs 20/24"
6-Push-ups