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  • Aaron Osborne

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.

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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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