1. Warm up
2. Strength training:
Overhead squat, 3-3-3-3-3 reps
3. Recovery
* Optional conditioning; as many rounds as possible in 10 minutes of:
Run, 200 m
24/16 kg kettlebell swing, 12 reps
Burpee box jump, 6 reps
1. Warm up
2. Strength training:
Weighted pull up, 5-5-5
3. Conditioning; "Diane", for time, 21-15-9 reps of:
102.5/70 kg deadlift
Handstand push up
4. Recovery
Have a look here for the scores from the last time we did this workout. Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Skill practise: snatch
3. Conditioning; as many rounds as possible in 12 minutes of:
60/40 kg squat snatch, 3 reps
Muscle up, 3 reps
4. Recovery
1. Warm up
2. Skill practise: turkish get up
3. Five rounds for time of:
20/15 kg barbell turkish get up, 21 reps
Run, 400 m
Your choice of how you partition the turkish get ups, e.g. alternating arms or 11 on the left then 10 on the right. It's always the ones that look simple on paper...
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Well done today everyone, great effort, espcially those that braved the snow and rain!
The "Fran-off"
I can't remeber who challenged who but the outcome was that Graham, Jeff and Alex decided to have a Fran throwdown on the 2nd April. Being as we're all big fans of the one-in-all-in way of doing things, it's only fair if everyone gets to have a go, therefore:
1. Warm up
2. Conditioning; "Fran", for time, 21-15-9 reps of:
42.5/30 kg thruster
Pull up
3. Recovery
* Optional supplementary: pick one from A, one from B, then complete three rounds:
A. GHD raise, 5-10 reps
GHD hip extension, 10-20 reps
Double kettlebell single-straight-leg deadlift, 10-15 reps each leg
B. GHD sit up, 10-20 reps
Janda sit up, 5 reps
L-sit hold, accumulate 1-2 min
Please have a look here for the scores from the previous times we have completed this workout.
