110 min

1.Rehab:
A1. Straight leg monster walk 20 + 20, 2 x left, 3 x right
A2. Single leg KB deadlift 15 x 12 kg 3 x left & right
A3. Gmed. w/band 20 x 20, 2 x left, 3 x right
A4. Plank hold 75 sec. x 2
A5. Side plank hold 2 x 30 sec./side

2.Strength
A. Back rack reverse lunges, 8/side
50 55 60 62.5 kg
B. Single leg extension
3 x 12 x 27 kg
C. Abduction
12 x 50 2 x 12 x 55 kg
D. Quads machine
10 x 60 3 x 10 x 65 kg
E. Hamstring machine
4 x 8 x 45 kg
F. Back extension
3 x 10 x 55
G. 2 rounds:
- 12 side bend w/KB 12 kg
- 10 leg raises
- 15 reverse hyper

3 sets for quality:
10/arm landmine row

10/arm landmine press

20 Alternating Single Leg Cross-body Toes to bar. Touch the bar outside the opposite hand

E3MOM, for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving)

APRES WORKOUT

10 min Dynamic Warm Up

3 stations, 4 ppl per station, 10 mins per station 2 mins b/w

RUN & DUMP
CURVE
.03 / .05 / .07 / .09 / .07 / .05 / .03
MB BOULDER HOLDER LAPS
2 / 4 / 6 / 8 / 6 / 4 / 2
10 mins

WAM BAM SLAM
DL ROPE SLAM
20 / 30 / 40 / 50 / 40 / 30 / 20
DBL MINI BAND SQ JUMPS
10 / 15 / 20 / 25 / 20 / 15 / 10

TWIST & SHOUT
Sup BB hold Alt Leg Lift ( / )
10 / 20 / 30 / 40 / 30 / 20 / 10
Dowel Hollow Hold
10 / 20 / 30 / 40 / 30 / 20 / 10

Partners swap exercises after completing distance/reps

THEN. BRUNCH.

Friday 9th February 2018

"Fire engine"

Complete As many rounds as possible in 20 mins of:

100 metres Run with Plate 10/5 kg
100 metres Running Backward
100 Disk Hops

Post results to comments.

In teams of 3, with one partner working at a time, alternate complete rounds of the following for time…

30 Rounds (10ea):
15 Kettlebell Swings 24/16
7 Thrusters 40/30kg

Both the kettlebell and barbell should be light-medium and unbroken.

Post time, Rx, and partners to comments.

Wednesday 7th February 2018

FRONT SQUAT

Work up to a medium-heavy Front Squat from the floor via a Power Clean.

Post loads to comments.

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For Time:
15-12-9
Front Squats 135/95
Handstand Push-Ups

The Front Squats should be light-medium and unbroken on the fast end. Scale ROM (2 AbMats max) on the Handstand Push-Ups or to Box Piked as needed.

Post time and Rx to comments.

EMOM 10 min
10 burpees

behing the neck split jerk

build upto a heavy double

4 rounds for max reps:

1min squat clean thrusters 155/115lbs
1min double unders
1min rest