Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
21 Deficit HSPU’s (depth = head & neck depth men/ head depth women)
15 Power Snatches (75kg/48kg)
9 Burpee Bar Muscle-up’s
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TC = 5 min
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Score = Time/TC plus 1 sec/rep […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete 15-12-9-6-3 of:
Cleans (squat) (80kg/50kg or 60% 1RM Clean)
Muscle-up’s
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TC 15 min
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Score = Time/TC plus 1 sec/rep missed
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Substitution – C2B Pull-up’s/Assisted C2B PU’s/Ring Rows & Ring dips/Bar dips
then…
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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Anyone Needing to complete the AFL WOM’s do so today (http://alwaysfitleague.com/2015/11/06/wom-november-2015/)
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1) Tabata the following
a) Tabata Hallow Rock
b) Tabata Hallow Arch
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Score = Total lowest Reps
Scaling –
a) Hallow rock lifts or crunch […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete 3 rounds of the following:
Max HS walk
2 x L-sit rope climbs (4 m)
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Score = HS Walk Distance & Time
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Scaling –
80 Push-up hold – same side hip touch (40 e side – […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) EMOM 15 min:
1st min – 5 Strict Bar Dips (75% 1RM)
2nd min – 5 Front Squats (75% 1RM)
3rd min – 5 Strict Pull-up’s (75% 1RM)
etc…
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Score = Load & Reps
.
then…
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
30 Thrusters (50kg/35kg)
20 Chest to Bar Pull-up’s
15 Box Jump Overs (76 cm/61 cm)
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Score = Time/TC plus 1 sec/rep missed
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then…
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2) AMRAP the following for 15 min:
