Thursday 20 September 2018

STRENGTH Paused Front Squat 8×2 @70% of 1rm 000,200,400,600,800,1000,1200,1400 *Pausing 3 seconds WOD For Time (12 min cap) 40/30 Cal Bike 30 HSPU 20 Hang Squat Cleans 50/35 KG 10 STOH @80/52.5 KG PEAK  A. 2 sets of 3 intervals of 3-minutes Work : 3-minutes Recovery, Rest 5 to 8-minutes between sets A1. 3-minute AMRAP…

Wednesday 19 September 2018

PLYOMETRICS 8×3 Seated Box Jumps Increase Height each set *Use plates to increase height Resting 1 minute between rounds WOD 20 Min Cap 100 Burpees to target Row/Bike/Run  Remainder of time *For max Metres PEAK Alternate between A1,A2 AND A3 for 3-4 rounds A1. Walking back rack lunge – 12 steps (6/side) @ AHAFA, rest…

Monday 17 September 2018

STRENGTH Front Squat 5×3 @75% of 1rm 3×7 @65% of 1rm 000,200,400,600,800,1000,1200, 1400 WOD 12 Min AMRAP 10 Hang Power Cleans 15 Wall Balls 25 Unbroken Double Unders @60/42.5 PEAK A. 2 x 10-minutes “FARTLEK” (speed play) / 2min REST 1-minute @ 10-minute race pace 1-minute @ steady pace that allows for some recovery Modality…