Search
  • Sergiy Gabbe

Tuesday 27 October 2020

1. Power

Every 0:30 for 3:00 (6 sets)

3 TNG Power Snatches


Every 0:30 for 3:00 (6 sets)

2 TNG Power Snatches


Every 0:30 for 2:00 (4 sets)

1 Power Snatch


*2:00 rest between blocks

2. Fitness

For Time: (30:00 Cap)

200 Double Unders

10 Double DB Clean and Jerks (22.5/15kg)

100 Alt. Lunges

10 Double DB Clean and Jerks (22.5/15kg)

50 Wall Balls (9/6kg)

10 Double DB Clean and Jerks (22.5/15kg)

25 Pull-ups

10 Double DB Clean and Jerks (22.5/15kg)

Extras:

C2 Bike

5 rounds:

1:00 Smooth pace

1:00 Stand up and pedal hard

2:00 Recovery pace

60 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 400m run -into- 3 Rounds 1 Banded Monster walk complex 5m Walking Hamstring Stretch 6/6 Split Squats 6/6 Single Leg Glute Bridge Strength Back Squat 15 min to find 1 Rep Max 1 x 8 @ 50% 1 x 5