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  • Aaron Osborne

Monday 14 September 2020

1. Strength

Jerks (your choice)

Every 1:00 for 4:00 (4 Sets)

3 Jerks


Every 2:00 for 4:00 (2 sets)

2 Jerks


Every 3:00 for 6:00 (2 sets)

1 Jerk

2. Fitness

"Nasty Girls"

3RFT: (15:00 Cap)

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (60/40kg)


Or (RX+)


"Nasty Girls V2"

3RFT: (15:00 Cap)

50 Pistols

7 Ring Muscle Ups

10 Hang Power Cleans (80/55kg)

Extras:

Overhead Squats

10-8-6-4-2 (increase kg each set)

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Thursday 26 November 2020

1. Strength / Core 5 Rounds: (20:00) 6 Bench Press (build across the 5 rounds) 10 V-Ups 2. Fitness In pairs, 6RFT: (20:00 Cap) (round for round, 3 each) 20 Cal C2 Machine (one of each) 1 Round of Dumb

Tuesday 24 November 2020

1. Strength 12:00 EMOM Odd Min: 3 Front Squats (heavy, off the deck) Even Min: 4-8 UB Strict Dips 2. Fitness In Teams of 4, For Time: (18:00 Cap) 1: 40 DB Box Step Overs (24”/20” - 2 x 22.5/15kg) 2:

 
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