MGW
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Trigger/Warm-up/Mobilise/Activate
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1) Front Squat – Take 15 min to find a new 1 RM
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Score = Load
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2) Strict Press – Take 10 min to find your new 1 RM
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then…
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3) AMRAP the following for 15 min:
5 Push Press (70 kg / 42 kg)
10 T2B
15 Wall Balls (9,1 kg / 6,3 kg)
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Score = Total Reps
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Featured Image – […]
GW
Trigger/Warm-up/Mobilise/Activate
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1) Turkish Get-up’s – Climbing EMOM…
EMOM 2 TGU (i.e. 1 x L & 1 x R) for 10 min:
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I.e. 20 Reps
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Score = The sum of Load x Reps
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then…
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2) Complete the following for time:
21 Back Squats (60 kg / 40 kg)
21 Pull-up’s
15 Front Squats (60 kg / 40 kg)
15 C2B Pull-up’s
9 OHS (60 kg […]
Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 12 min complete the following complex, climbing your load every 2nd min:
1 Power Clean
1 Clean
1 Push Press
1 Push Jerk
1 Split Jerk
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* Inrease the loading every 2nd minute!
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Score = Max load achieved
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Scaling –
EMOM for 12 min complete the following complex, climbing your load every 2nd min:
1 Power […]
G
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Trigger/Warm-up/Mobilise/Activate
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1) Complete 3 Rnds of the following:
HS Walk – Max Distance (if you come down before 20 m try accumulate at least 10-15 m before moving on)
Rest 1 min
1 min Cumulative Time HS on parallettes
WM
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Trigger/Warm-up/Mobilise/Activate
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1) High Hang Snatch
3-3-3-3-3 (Count sets with a load of >80% of 1RM)
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Score = Load
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Scaling:
PVC & Bar drills as directed by coach
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Then…
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2) Complete […]
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2-2-2-2-2-2 (96% of 1 RM) *Last completed 6 May (if you missed, complete on 93% 1RM)
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Scaling for Beginners:
Front Squat – a moderately heavy load with excellent form
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then…
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2) Complete […]
