Archive for January, 2012
Rest day · 24 January 2012
Rest, catch-up or… 21-15-9: Deadlifts @ 100kg/70kg 800m run after every round.
Jess · 23 January 2012
5 rounds: Power snatch, 6, 50kg/30kg Pull-ups, 9 Burpees, 12 Note: if you can snatch, then squat snatch!
Outdoors · 22 January 2012
Choose one of: Swim 1500m Run 5km Bike 50km
Overhead, baby! · 21 January 2012
Overhead squat 5×3 Rest 5 min, then… AMRAP in 10 minutes of: Muscle-ups, 3 Hollow rocks, 9 Box jumps, 15, 60cm/45cm OR AMRAP in 10 minutes of: Ring dips, 5 Hollow rocks, 10 Box jumps, 15, 60cm/45cm
Rest day · 20 January 2012
Rest, catch-up or… Snatch high-pull, 5×2 Then practice one bodyweight movement that you suck at.
Upside-down Fran · 19 January 2012
21-15-9: Pull-ups Thrusters, 40kg/30kg
Untimed · 18 January 2012
5×5 (untimed), rest between rounds: Kettlebell snatch, left Kettlebell snatch, right 5×4 (untimed), rest between rounds: Kettlebell low windmill, left Kettlebell low windmill, right 5×3 (untimed), rest between rounds: Turkish get-up, left Turkish get-up, right Load is determine by individual capabilities.
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