challenge

Thursday 31/1/2019

 Metcon

EMOM x 15min:
3 Power Cleans
3 Front Squats
3 Push Jerks

RX is 60/45

I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don't take the weight off. If you must go lighter, that's fine, just make it something challenging.

Metcon

15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

RX+ is with a 10 kg vest.

No vest? How about 2 Muscle Ups?

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Tuesday 22/1/2019

 Weightlifting

DB Bench Press (5 x 10)

SUPERSET with;

DB Bent Over Rows (5 x 10 each arm)

- Rest 2min. Between Sets
- 20min. Window.
- Shoot for 4-5 Sets.

*starting at 60% effort and climbing in weight on both movements.

 

Metcon

Annie and friends

(AMRAP - Reps) 15 min. cap
50-40-30-20-10
Double Unders
Sit-Ups
immediately into;
10-20-30-40-50
American KB Swings 53/35
Pull-Ups


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Wednesday 2/1/2019

Weightlifting

Back Squat (Week 2 of 4)

70% x 3
80% x 3
90% x max reps

*1 min. Plank Holds with a 20/10 kg+ plate on your back between sets.

Metcon

“Gnocchi”

For Time: (CAP: 15min.)
18-15-12-9-6
Thrusters
*15 TTB after each set

18 set: 45/30
15 set: 50/35
12 set: 60/45
 9 set: 62.5/47.5
 6 set: 65/50

If you have to scale try to choose something that allows you to add a little something each round. If 45/30 is spicy by itself, than maybe just stick to that the entire time.