THURSDAY

Oh, aaaaaaand you'll have to wait till tomorrow.....

(A) Snatch
Build in load to a Heavy Triple. These are not touch & go.

(B) For Time
25-20-15-10-5: RKB Swing: 32/24/20
3-6-9-12-15: Pull-ups

WEDNESDAY

 

Warming up before yesterdays class, the girls decided to try 

a synchronised Bar Muscle Up, 

tune in tomorrow to see what happened.......

(A) Bench Press
10 Sets x 3 Reps
NOTE: Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible.

(B) BUY IN: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)
5 Rounds
8 x Burpee Box Jump: 30/24
8 x Deadlifts: 80/50/45
CASH OUT: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)

NOTE: The plate used for the OH Lunge must come from your Deadlift stash. So after completion of the lunges, you will load the plate on to your bar for the upcoming deadlifts. Once you complete the 5th round, you will then take it back off the bar & perform OH Lunges to finish.

Open Prep Extras
(1) Front Squat
3 X 3 @ 70%
1 x 5 @ 80%

(2) EMOTM x 12
Odd – 15/12 Calorie Row
Even – 3-5 D-Ball Over Shoulder + 6-8 C2B Pull-ups

TUESDAY

Motley Crew.  Urban Dictionary meaning:

'An odd and often mismatched assortment of people/ 

a group of friends or teammates who don't seem like they'd work well together, 

but somehow they do.' hahaha

A) Squat Clean & Jerk
Build to a Heavy Double

B) For Time
21-15-9
Wall Balls
TTB
Power Snatch 50/35/30kg

MONDAY

(A) Back Squat
1 x 5 @ 60%
3 x 3 @ 70%
1 x 5 @ 80%

(B) 3 Rounds
Run 500m
9 x Hang Power Clean: 60/40/35
50 x Double Under's

SATURDAY

I am better than last year

I am better than last week

I am better than yesterday

(A) 3 Rounds x 3min
9 x Power Snatch: 50/35/28
12 x RKB Swings: 24/16
15 x Power Cleans: 50/35/28
MAX Reps of Box Jump Variation in any remaining time.
(3min RECOVERY BETWEEN ROUNDS)

ROUND 1 = Burpee Box Jump Overs: 24/20
ROUND 2 = Burpee Box Jumps: 24/20
ROUND 3 = Box Jumps: 30/24
NOTE: Score is number of Box Jump Variations