Search
  • Aaron Osborne

Friday 8 January 2021

1. Strength

In 12:00, establish a heavy..

Hang Power Snatch + Hang Squat Snatch

2. Fitness

In Teams of 2: (20:00 Cap)

10 RFT: (working round for round - 5 rounds each)

4 Burpee Box Jump Overs (24"/20")

8 Double DB Box Step Overs (22.5/15kg - 24"/20")

12 Overhead Squats (50/35kg)

3. Optional Finisher (in remaining class time)

Pull-up Practice

3 x 10 Kipping/Butterfly Pull-ups (Sc = Strict Band Pull-ups)

3 x 8 Kipping Butterfly Chest To Bar Pull-ups (Sc = Jump C2B)

3 x 6 Bar Muscle Ups (Sc = Jump BMU)

69 views0 comments

Recent Posts

See All

Friday 7 May 2021

"WTF FRIDAYS" 1. Strength Push Press Every 2:00 for 12:00 (6 sets) 12-9-6-3-3-3 (Build in weight along the way) 2. Fitness For Time: (20:00 Cap) 100 Burpee Pull-ups

Thursday 6 May 2021

1. Fitness AMRAP 12:00 8 Thrusters (40/30kg) 40 Double Unders 8 Hand Release Pushups (RX+ = HSPU) 2. Strength Back Rack Lunges Every 1:30 for 12:00 (8 sets) 8 Back Rack Alt. Reverse Lunges (4/leg - of

Wednesday 5 May 2021

1. Strength Power Snatch + Overhead Squats In 10:00, complete: 9 Reps @ 70% 6 Reps @ 80% 3 Reps @ 90+% 2. Fitness 3 x 4:00 AMRAP 400/350m C2 Machine (one of each, rotate in order, double on bike) 20 C