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
.
TC 15 min
.
Score = Time/TC plus 1 sec/rep missed
.
Substitution – C2B Pull-up’s/Assisted C2B PU’s/Ring Rows & Ring dips/Bar dips
then…
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
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
.
1) Complete 3 rounds of the following:
Max HS walk
2 x L-sit rope climbs (4 m)
.
Score = HS Walk Distance & Time
.
Scaling –
80 Push-up hold – same side hip touch (40 e side – […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
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
.
then…
.
2) AMRAP the following for 15 min:
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1a) Always Fit League WOM NOV 15.4 (http://alwaysfitleague.com/2015/11/06/wom-november-2015/)
.
Complete as many rounds and reps as possible in 12 minutes of:
12 Box Jump Overs (61cm/51cm)
9 Shoulder to Overhead (50kg/30kg)
6 Sumo Deadlift High-Pull (50kg/30kg)
Tie Break Time […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
NECC – REST DAY – ONLY STRETCH & LIGHT ROW/JOG 4 MIN
.
1)Complete 12-9-6-3 of the following for Time:
Strict T2B
Strict HSPU’s
.
TC = 6 min
.
Score = Time
.
then…
.
2) […]
