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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 24 September 2020

1. Quality Every 5:00 for 20:00 - 12 DB Floor Press - 12 DB Goblet Squat (w/ :01 pause) - 12 DB Arnold Press - 12 DB Romanian Deadlifts 2. Movement 15:00 AMRAP (just move at a steady, continuous pace)

Wednesday 23 September 2020

1. Gymnastics For Time: (5:00 Cap) 50 Chest To Bar Pull-Ups *First set must be a max set, if you hit 50, keep going! 2. Fitness In pairs, working movement for movement, Partner “Double DT” 10RFT: (20:

 
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