1. Warm up
2. Speed training:
Cone agility/speed drills
3. Conditioning; 10-9-8-7-6-5-4-3-2-1 reps for time of:
Chest-to-bar pull up
30/25" box jump
Sit up
4. Recovery
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: ten minutes to practise kettlebell technique
3. Conditioning; five rounds for time of:
Handstand walk, 22 m*
Squat, 50 reps
4. Recovery
*I left this in for Derek. However, for the rest of us, we can 'Wall monkey run, 50 reps' instead! Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Good work Paul!
If you haven't done so already make sure you have a look a this and this. They're definitely worth a watch.
1. Warm up.
2. Conditioning; for time:
(a) Run, 800 m
(b) 10 rounds of:
Pull up, 10 reps
Ring dip, 10 reps
(c) Run, 800 m
3. Supplementary; three rounds of:
Wheel roll out, 5 reps
If there was a beach nearby you'd definitely be ready for it now!
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; fifteen minutes to work on muscle ups
3. Conditioning; five rounds for time of:
Run, 200 m
24/16 kg kettlebell swing, 15 reps
Bear crawl, 20 m
4. Recovery
1. Warm up
2. Conditioning: "Pheezy"; three rounds for time of:
75/50 kg front squat, 5 reps
Pull up, 18 reps
102.5/70 kg deadlift, 5 reps
Toes-to-bar, 18 reps
75/50 kg push jerk, 5 reps
Hand-release push up, 18 reps
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
