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  • Aaron Osborne

Friday 30 October 2020

1. Strength

Every 3:00 for 15:00

15-12-9-6-3

*Overhead Squat (from the deck)


*Start light. Can Squat Snatch first rep. Add weight each round. Score recorded will be the heavy 3

2. Fitness

4RFT: (16:00 Cap)

16 Alt. Single Arm Devils Press (22.5/15kg)

24/16 Cal C2 Machine

16 Hand Release Push-up (touch DB at full extension)

Extras:

Run

8 x 200m (Negative splits)

1:00 rest between sets

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Friday 27 November 2020

1. Fitness For Time: (35:00 Cap) A) 21-15-9-6-3 Box Jumps (24”/20”) Overhead Squats (40/30kg) 6:00 Rest Then, B) 800m Run 200 Double Unders 400m Run 50 Burpees

 
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