Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete the Benchmark “Eva”…
5 Rounds for time of:
Run 800 meters
30 KB swing (32 kg/ 24 kg)
30 Pull-ups
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Time Cap = 45 min
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Score = Time / Time Cap plus […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) OHS 2-2-2-10 (3’s on 95% 1RM leaving every 2min; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 75% 1RM, otherwise increase 2-5 kg from last week)
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Score = Loading on 3’s and Loading […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Back Squat 2-2-2 at 95% 1RM (Leave every 2,5 min) *If you missed last week, complete 5×3 reps on 90% 1RM
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Score = Load.
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then…
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2) Complete 10-9-8-7-6-5-4-3-2-1 of the following for time:
C2B Pull-up’s
BB […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete 27-21-15-9 of the following for time:
Power Clean (50kg/30kg or 40% 1RM Power Clean)
Ring Dips (these must be fast so if you battle on the rings then complete band assisted or parallette dips)
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Time Cap = 5 min
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Strict Press 3-3-3-3-3 at 85% 1RM (Leave every 2 min)
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Score = Load
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then…
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2) The Benchmark “Angie” – Complete the following for time:
100 Pull-ups
100 HR Push-ups
100 Sit-ups
Trigger/Warm-up/Mobilise/Activate
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1) a) Strict HSPU’s
Max Reps – Max Reps – Max Reps
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b) Kipping HSPU’s
Max Reps – Max Reps – Max Reps
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Score = Total Reps A) and B)
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Scaling – Ladies Push-up’s and […]
