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  • Aaron Osborne

Wednesday 16 September 2020

1. Strength

Back Squats

10:00 to hit a 3RM


2:00 Rest / Change weights


4:00 to hit 2 x 3 @ 90%

2. Fitness

3RFT: (25:00 Cap)

200m Run

40 Wall Balls (9/6kg - outside target)

30 Toes To Bar

20 Shoulder To Overhead (50/35kg)

10 Power Cleans (50/35kg)

Extras:

Row Conditioning

10:00 Row for distance

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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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