Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete the following Sprint Chipper for time:
15 Power Snatches (75kg/49kg)
12 Burpee BJ Over (76cm/61cm)
9 Muscle-up’s
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TC = 5 min
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Score = Time/TC plus 1 sec/rep missed
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Rest till fully recovered!
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) 1 Hang Power Clean, 2 Hang Cleans
3-3-3-3-3 (climbing)
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Score = Load
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Score = Time (10 m = 1 rep)
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then…
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2) 20 min AMRAP of:
100 DU’s
75 BB SDHP (20kg/13kg)
50 Wall Balls (10kg/7,5kg)
25 Burpees
15 Muscle-up’s
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Score = Total Reps
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Rodger checking his watch to see when its time for next protein shake
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete 10 Rounds for Time
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3 HSPU
6 Deadlifts 100kg/60kg
12 Box Jumps 61/51cm
24 DU
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Score = Time + missed reps. 1 rep = 1 sec
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2) Complete 10 Rounds
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3 strict pull ups with good form
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Score = Quality
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Cool-down/Trigger […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 12 min:
Min 1 – 3: 4 Snatch (60% 1RM)
Min 4 – 6: 3 Snatch (75% 1RM)
Min 7 – 9: 2 Snatch (85% 1RM)
Min 10 – 12: 1 Snatch (90-95% 1RM)
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Score = Load […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete 8 RFT of:
Run 200 m
15 m HS Walk (if you fail or rest complete 3 burpees before continuing)
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TC = 12 min
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Score = Time/TC plus 1 sec/rep missed
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Sub – 20 […]
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 […]
