November2015

November2015

30 11 15 – Power clean

Warm up: 40m jog 40m walking lunge 20 goblet squats 10 split squats (each leg) 10 single leg deadlifts (each leg)   Mobility: Shoulders Lats Hips   Strength – Power cleans: 30 reps Wok in clusters that you feel comfortable working at approximately 75% 1rm.   Metcon – Complete as many[…]

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All aboard… Choo choo!

 All aboard… choo choo! A: 10min EMOM ODD: 200m sprint EVEN: 14 push ups B: 10min EMOM: ODD: 11 pull ups EVEN: 8 Thrusters 40/30kg C: 10min EMOM ODD: 16 American KB swings 32/24kg EVEN: 8 box jumps 30/24″ D: 10min EMOM ODD: 11 deadlift 80/65 EVEN: 8 burpee’s

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26 11 15 – STOH

Warm up: 25 Jumping Jacks 20 Air Squats 15 Push Ups 10 Supermans 5 Burpees Mobility: Shoulders Lats Strength – STOH: Strict 7-7-7 Push 5-5-5 Jerk 2-2-2 Metcon – 7 rounds for time of: 7 power cleans 40/30kg 7 thrusters 40/30kg 7 bar-facing burpees RX Class – Tommy V: 21 thrusters 55kg[…]

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