Strength and Skill 4 Rounds Not for time- Neutral Grip DB Bench Press, 8-10 Reps- rest 30, SA Overhead Lunge 12 Reps each sets- Rest 30, DB Hammer Curl, 8-10 reps each arm (one arm working at a time) – Rest 60 Conditioning AMRAP 9 Minutes- 9 Hang Power Snatches (35/25), 30 Double Unders
Strength and Skill 4 Rounds Not for time- 30-40 Seconds Handstand Hold (Press Up Hold), 30-40 Seconds Chin Over the Bar Hold/Ring Row hold, rest 15, 30-40 seconds Ring Support Hold, Rest 60 in between each round. Conditioning 4 Rounds- In 3 Minutes complete- 15 Wall Balls(9/6), 12 Down Ups, 10 Pull Ups/Jumping Pull Ups/Ring Read more about THURSDAY 301117[…]
Strength and Skill Power Clean+2 Front Squat+1 Jerk, Build to a decent complex in 20 minutes. Conditioning In two minutes complete 3-5 Power Clean and Jerks(70/50), In the next 2 minutes complete 200-300m row (Hard)- Repeat 2 more times (12 minutes in total)
In our latest article we look at four’Top Tips’ to help you survive this festive period and hit the ground running into 2018. ‘Christmas is coming the goose is getting fat’….We have all heard that saying and some of us may even adopt the theory. The festive period is a notorious time of the year Read more about FOUR TOP TIPS- TO SURVIVE THE FESTIVE PERIOD[…]
Strength and Skill Front Rack Split Squat, 8,8,6,6,6 (Each Leg), superset with 30-40 seconds L Sit (Hanging Knee Raise Hold)- 5 sets Conditioning AMRAP 12- 15 KB Swing (24/16), 10 Goblet Squat, 5 KB Push Press (Each arm)- Aim is not to put the KB down until each round is completed.
Aerobic Conditioning 4 Stations- 1- 30 seconds on/ 30 seconds off- 8 sets- (Odd) Rowing, (Even) Burpees over the ERG, 2- 30/30- 8 Sets -(Odd) Air Squats, (Even) Sit Ups, 3- 30/30- 8 Sets-(Odd)BB Thrusters (20/15), (Even), Plank Hold, 4- 30/30- 8 Sets- (Odd) Assault Bike Cals, (Even) HR Press Ups (Rest 2 minutes in Read more about MONDAY 271117[…]
Check out the strength and skill moves for next week everyone. Its a bit of a deload week this week with the addition of some variety in the strength and skill moves. We will be focusing on some single leg/arm movements as well as some tough gymnastic based holds on Thursday. Makes sure you book in Read more about STRENGTH AND SKILLS FOR NEXT WEEK[…]
Strength and Skill Clean+Hang Clean+2 FS- Build to a heavy complex for the day. Then: Segmented Clean Grip Deadlifts, 3,3,3,3,3 Pause just off the floor, just above knee and mid thigh.
Strength and Skill Back Squat- 5,5,5 (Warm Up Sets) 8,8,8 Build to a heavy 8 for the day Conditioning 5 Rounds for time- 8 Toes to Bar, 10 Burpee Box Jump Overs (24/20) 12 Wall Balls
Strength and Skill 4 Rounds Not For time- 8-10 Half Kneeling SA DB Press 8-10 Double DB/KB Bent Row 30-45 secs Ring Plank Hold Conditioning AMRAP 6- 10 DB/KB Snatches (22.5, 17.5), 10 DB/KB Goblet Squats, 10 No Press Up Burpees, Rest 3- AMRAP 6, 5 Pull Ups, 10 Sit Ups, 16 Lunges