1. Warm up
2. Skill practise: clean
3. Conditioning; four rounds of:
(a) As many rounds as possible in 3 mins of:
60/40 kg deadlift, 3 reps
60/40 kg hang power clean, 3 reps
60/40 kg front squat, 3 reps
60/40 kg push jerk, 3 reps
(b) Rest, 60 s
Continue each round where you finished the last, i.e. think of it as one 16 minute AMRAP with a minutes break every fourth minute.
4. Recovery
1. Warm up
2. Strength training; five rounds of:
(a) Weighted ring dip, 5 reps
Rest, 60 s
(b) Rope climb, practise/climb/arms only
Rest, 60 s
3. Conditioning; FOR TIME:
Row, 2000m
This is a man/women test - do not underestimate it!
4. Recovery
Check out the worlwide 2000 m row rankings here. Please have a look here and here for details, times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Conditioning; "Del"; for time:
Burpee, 25 reps
Run, 400 m (with a 20/14 lb medicine ball)
16/12 kg weighted pull up, 25 reps
Run, 400 m with (with a 20/14 lb med ball
Handstand push up, 25 reps
Run, 400 m (with a 20 lb medicine ball)
Chest-to-bar pull up, 25 reps
Run, 400 m (with a 20 lb medicine ball)
Burpee, 25 reps
Alex H wanted a chipper so here it is - any complaints you know where to direct them ;-)
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. Skill practise: twenty minutes to work on muscle ups.
(a) False grip practise on the bar
(b) Chest to bar, tummy to bar pull ups on the bar
(c) Chest to ring, tummy to ring pull ups on the rings
(d) Five steps of transition work with the bands (see second video below from 4:25 onwards).
Have a look at this information and and the links in the 'Related movements' section. Also please watch this video from 4:25 minutes onwards.
3. Conditioning; 21-15-9 reps for time of:
100/60kg back squat
32/24 kg kettlebell swing
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Massive congratulations to Elisa and Dean for getting their first pull up today (technically Elisa got her first chin up last week but this was her first pull up); not content with only one on his first attempt Dean then banged out another two! Jeff also got his muscle up back. Great stuff everyone, hopefully you all learned something new today.
1. Warm up
2. Skill practise; ten minutes to work on:
(a) Kipping swing
(b) Knees to elbows
(c) Toes to bar
3. Conditioning; perform max reps in one minute for each movement, moving immediately to the next movement upon the completion of the minute; score is the total number of reps, three rounds of:
2 x 32/24 kg kettlebell farmers walk 10 m, reps
2 x 16/12 kg kettlebell push press, reps
25/20 kg sandbag shoulder, reps
70/50 kg prowler push 20 m, reps
Tyre flip jump through, reps
Rest
4. Recovery
Claire 134
Graham 122
Annelize 122
Kate 134