Search
  • Sergiy Gabbe

Monday 31 August 2020

1. Strength

Front Squat

Every 3:00 for 12:00 (4 sets)

3-2-1 @ 80% of your 1RM

2. Fitness

18:00 AMRAP:

2 Ring Muscle Ups

2 Push Press

200m Run

4/4/200m, 6/6/200m... etc


*Add 2 reps each round

Extras:

1. For Time: (10:00 cap)

21-15-9

Power Snatch (40/30kg)

Cal Row


&/or


2. Running conditioning

2 x 3.2km runs

*Match run times, do not use a watch, use your pacing awareness.

40 views0 comments

Recent Posts

See All

Sunday 01 Aug 2021

Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run

Saturday 31 Jul 2021

Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret

Friday 30 Jul 2021

Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc