Monday 25/02/19

Push Press

5 Working Sets:
3 Push Press (Off the ground)
immediately into;
3-5 Weighted "Chin Ups"
Rest 90sec.

65%+ for all sets. These are not jerks, do not re-bend that knee.


For Time:
        25 HSPU
        50 Toes-to-Bar (Sit-Up Scale)
        Run 800 meters
        75 Push Press(35/25)

25 Burpees 

CAP: 20min.

*Please do not drop 5's from OH.*

Thursday 25/07/18


Back Rack Lunge

20min. for this superset section:

5 Sets:

5 reps on each leg (so 10 total)

immediately into;

10 RDL's (straight leg deadlifts)

*Lower the bar by moving your butt back as far as you can. Keep the bar close to your body,

your head looking forward, and your shoulders back. Done correctly, you should reach them maximumrange of your hamstring flexibility just below the knee to shin area.


Metcon (Time)

For Time:


DB Thrusters 22.5/15 single arm

Pull-Ups (kipping)

immediately into;


DB Lunges 22.5/15

Pull-Ups (kipping)

SERIOUS booty work today. That bum is going to be sore. If you need to scale the pull-ups on this that's fine. Maybe do 10-8-6 depending on your level, but keep the lunge and thrusterw weights

5-5-5 Muscle Ups on both sections that can progress. You can scale that to 3, 2, or even 1 ify youreally want to do muscle ups