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Tuesday 27th August 2013 27 Aug 2013 | 01:00 am
Warm up / mobilise A1: 5-5-5-5-5 Front squat Straight into: A2: Max reps jumping lunges in 45 seconds Rest 3-5 minutes between sets
Monday 26th August 2013 26 Aug 2013 | 01:00 am
Warm up / mobilise A: Spend 20 minutes on you GOAT exercise (or one of them) B: 2km best effort row The row just has to be completed at some point in the session, the 20 minutes can be split around...
Saturday 24th August 2013 24 Aug 2013 | 01:00 am
Warm up / mobilise Skills Day Split into 3 groups. Spend 20 minutes at each station and rotate. 1: 5 attempts at max L-sit hold 2: Max height box jump 3: Rope climbing tekkers/drills
Friday 23rd August 2013 23 Aug 2013 | 01:00 am
Warm up / mobilise “Eva” 5 rounds; 800m run 30 kettlebell swings (32kg/24kg) 30 pull ups (40 minute time cap)
Wednesday 21st August 2013 21 Aug 2013 | 01:00 am
Warm up /mobilise “Skipping Chief” 5 rounds; In 3 minutes AMRAP of; 3 Power Clean (60kg/42.5kg) 6 Press ups 18 Double unders Rest 1 min between rounds
Tuesday 20th August 2013 20 Aug 2013 | 12:00 am
Warm up / mobilise In pairs: Complete 3 rounds each in a you-go-i-go (round by round) fashion: 200m row 20 Over-the-Rower (OTR) burpees 150m row 15 OTR burpees 100m row 10 OTR burpees
Monday 19th August 2013 19 Aug 2013 | 01:00 am
Warm up / mobilise A: Thruster technique for 15 mins B: 3-3-3-2-2-1-1 Heavy thruster
Saturday 17th August 2013 17 Aug 2013 | 01:00 am
Warm up / mobilise Split up into 3 teams; 1 prowler per team loaded with 50kg. Max distance round the block anyhow in 30 minutes.
Friday 16th August 2013 16 Aug 2013 | 01:00 am
Warm up / mobilise “Josh” 21 OHS (40kg/30kg) 42 pull ups 15 OHS (40kg/30kg) 30 pull ups 9 OHS (40kg/30kg) 18 pull ups
Wednesday 14th August 2013 14 Aug 2013 | 01:00 am
Warm up / mobilise A: AMRAP in 7 minutes; 10 box jumps (30″/24″) 200m row 30 STOH (7.5kg DBs/15kg DBs) Rest 3 minutes B: AMRAP in 7 minutes: 30 air squats 20 double unders 10 kettlebell swing...
