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  • Aaron Osborne

Wednesday 15 July 2020

1. Strong

Deadlift 10:00 EMOM

4-4-4-3-3-3-2-2-1-1

2. Fitness

20:00 AMRAP, in pairs:

80 Double Unders

60 Double DB Deadlifts (22.5/15kg)

40 Single DB Hang Clean and Jerk

* Share work evenly, but however

Extras:

1. Strict Press

Every 2:00 for 12:00

5-5-3-3-1-1


&/or


2. Row Conditioning

4 x 1000m (evenly match efforts)

2:00 rest between sets


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Friday 30 October 2020

1. Strength Every 3:00 for 15:00 15-12-9-6-3 *Overhead Squat (from the deck) *Start light. Can Squat Snatch first rep. Add weight each round. Score recorded will be the heavy 3 2. Fitness 4RFT: (16:00

Thursday 29 October 2020

Every 10:00 for 40:00 (4 rounds), complete the following work.. A) 2000/1800m C2 Bike 50 V-Ups B) 1000/900m C2 Row 40 DB Thrusters (22.5/15kg) C) 1000/900m C2 Ski 30 Deadlifts (100/70kg) D) 80 Box Jum

 
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