Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Weighted Pull-up’s 3-3-3-3-3 (Max Load)
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then…
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2)AMRAP the following for 20 min:
400 m Run
10 Inverted Burpee to HSPU (kick up to HS and complete 1 HSPU)
15 Burpee C2B Pull-up’s
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Score […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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NB – Last day to complete the AFL WOM’s for October – 15.1A & B and 15.2
(http://alwaysfitleague.com/category/woms/)
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1) Back Squat – 1 RM Test (be safe, use a belt, use a spotter / power rack)
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Score = Load
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) AMRAP the following for 12 min:
20 D-ball cleans (30kg/20kg) OR BB Plate Cleans (25 kg/15kg)
50 DU’s
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Score = Total Reps
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then…
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2) Running 2 Rounds of the following, each for time:
1000 m, […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 10 min
5 Power Cleans (100kg/65kg or 70% 1RM)
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Score = Reps & Load
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2) Complete the following in 5 min:
50 BB Facing Burpees
AMRAP Hang Power Snatches (60kg/40kg)
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Score = […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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For those who have not completed AFL WOM 15.2 please do so today!
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1) AFL WOM 15.2:
Complete as many rounds and reps as possible in 15 minutes of:
150 Double Unders
75 Wall Ball’s (9,1kg/6,3kg)
25 Toes to Bar
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) 1 Clean (squat) and 2 Jerk (Split)
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3-3-3-3-3
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Score = Load
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then…
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2) Complete the following for time:
9-7-5 of Snatch (100kg/65kg)
400 m – 600 m – 800 m Run […]
