by Derek | Mar 14, 2020 | Uncategorized
Lifestyle, Fitness & Performance For time 21 – 18 – 15 – 12 – 9 Cal Bike rest 1 min between 30 Clean and Jerks for time (70/45kg) or 50 DB Clean and Jerks Every min complete 5 T2B or Hanging Knee Raises
by Derek | Mar 13, 2020 | Uncategorized
Lifestyle, Fitness & Performance For time 3 Rounds of 20 Deadlifts (40/30kg) 20 Hang Power Cleans (40/30kg) 20 Push Jerks(40/30kg) then Row 600m then 2 Rounds of 20 Deadlifts (50/35kg) 20 Hang Power Cleans (50/35kg) 20 Push Jerks (50/35kg) then Row 600m then 1...
by Derek | Mar 12, 2020 | Uncategorized
Make up day
by Derek | Mar 11, 2020 | Uncategorized
Lifestyle, Fitness & Performance A. 2 Hang Power Clean x 5 sets From min 0 to 4 15 – 12 – 9 reps of Front Squat (40/30kg) or use DB’s Lateral Burpees over Bar rest remaining time From min 4 to 8 12 – 9 – 6 reps of Front Squat...
by Derek | Mar 10, 2020 | Uncategorized
Lifestyle, Fitness & Performance EMOTM for 25 min 1st: 1 Length Front Rack KB/DB Walking Lunge 2nd: 5 Deadlifts or 10-15 Double KB Deadlift 3rd: 30ft Handstand Walk or 16 Alt. DB Press (8/arm) 4th: 60 DU’s or 120 Singles 5th: Rest Tabata Deadbug...
by Derek | Mar 9, 2020 | Uncategorized
EMOTM for 12 min 1st: 3 Front Squat 2nd: 6 Back Squats *use same weight for both Lifestyle & Fitness 16 min AMRAP 10 KBS 10 Goblet Squats 5/side KB S2OH At min 0 and every 2 min stop and do 5 Ring Rows + 5 Push-ups Performance 16 min AMRAP 3 Hang Power Clean...
