2 x (2 power clean + split jerk)
As heavy as possible but no fails

15 Bar over burpee
15 Power clean 60/45
15 Pull up
12 Bar over burpee
12 Front squat
12 Pull up
9 Bar over burpee
9 Stoh
9 Pull up
tc. 8min

Light 8.30 pace

A1: Bulgarian split squat 3x6-8/each leg
30sec rest
A2: 3 point trap 3 raises 3x10-12/each arm
30sec rest
A3: KB bottom up carry 3x30m/each arm
30sec rest

B:”Base line”
500m row
40 squats
30 sit-ups
20 push ups
10 pull ups

135 min

1.Own skill
A. HSW practice for 10 min

2.JG SC 20.3.2018
A. 3 rounds:
60 s. kneeling thoracic twist/side
60 s. shoulder flexion pulses
60 s. passive hang
10 kip swings

B. Butterfly skill, complete:
3 x 10 box assisted bfly pu
4 x 10 single leg box assisted bfly pu
4 x 5 single leg jumping box assisted bfly pu
1 x max set of bfly pull ups - attempts

C. Own additional EMOM for 8 min:
1) 6 C2B
2) 8 HSPU

3.ATP workout 21.3.2018

A. 20min EMOM:
1 Power Snatch @75-85% and 20 DU > 35 kg + 15 DU
Both movements on the same minute.

Rest 5min

B. 10min EMOM:
1) 20-25 Wallball / 20 @ 14 lbs
2) 1-3 Rope Climb / 1

Rest 3min

C. For time:
15-12-9
TTB
Box over Jump

Result: 4.27
Total time: 44.27

emom 12min alternate
12ckal bike
12ckal row

A little something for each Month of the year....

Jan: 31 KB swings 24/16kg
Feb: 28 Wall balls
Mar: 31 Pull-ups
Apr: 30 Sit-ups
May: 31 Power cleans 40/30kgs
Jun: 30 Box jumps
Jul: 31 Thrusters 40/30kgs
Aug: 31 Toes 2 bar
Sep: 30 HR Push-ups
Oct: 31 Air squats
Nov: 30 Burpees
Dec: 31 DUs

30min Time cap.....!

Friday 8th December 2017

20 min Fat Burning Rowing Workout

10 rounds

1 minute rowing
1 minute rest.

Make sure there is intensity in your rowing, keep it around 85% effort for the whole minute.

– heaviest possible with near perfect technique, rest as needed

50 lunges left arm 12kg OH KB
100 sit-ups
100 good mornings 30kg
50 lunges right arm 12kg OH KB