Posts from September 2015

DELOADING WEEK   Technique focus: Strict Muscle Up   9 Bar MU 18 Russian Swings 24/16kg 7[…]

DELOADING WEEK   Find a 5RM: Weighted Ring Dips   8 min AMRAP 10 Toes to Bar[…]

DELOADING WEEK   Find a 3RM: Weighted Pull ups   4 rounds for reps of: 60sec Max[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following Sports Swim (SAT): 2 –[…]

20 min AMRAP Team WOD: teams of 3 Timer: 150m KB Farmer’s Walk 24/18kg AMRAP Burpees Box[…]

Back Squat 5-5-3-3-1-1-1 * If you don’t have a recent 1RM Front Squat number, work on a[…]

Olympic Lifting Focus Session: For QUALITY   Paused Cleans (Pause 3 seconds at top of knee) x2x8[…]