1. Warm up
2. Strength training:
Deadlift, 1-1-1-1-1-1-1
3. Recovery
*Optional conditioning; as many rounds as possible in 5 minutes of:
Jumping pull up, 15 reps
20/14 lb medball overhead walking lunge, 15 reps
1. Warm up
2. Skill practise: fifteen minutes to work on pull ups:
(a) Kipping
(b) Butterfly
(c) Strict or L-sit
3. Conditioning: five rounds for time of:
20/15 kg plate overhead walking lunge, 15 m
Burpee, 21 reps
Let trailing knee gently kiss the ground on each lunge.
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Skill practise; ten minutes to work on:
(a) Kipping swing
(b) Knees to elbows
(c) Toes to bar
3. Conditioning; five rounds for time of:
25/15 kg overhead walking lunge, 20 reps
Hand release push up, 15 reps
Run, 200 m
4. Recovery
1. Warm up
2. Strength training:
Power clean, 1-1-1-1-1-1-1
3. Travel the greatest distance possible in 10 mins (using an olympic plate at 25% of bodyweight) by completing rounds of:
Overhead walking lunge, 10 reps
Burpee on-&-over plate, 10 reps
Score is distance travelled.
4. Recovery: mobility
Rachael 47.5 kg (failed at 50 kg)
Michael 42.5, 45, 45, 47.5, 50, 50 kg; 37 m (10 kg plate)
Kate 45, 40, 42.5, 45, 45, 45, 45; 39 m + 1 burpee (10 kg plate)
1. Warm up
2. Skill practise; thee rounds of:
(a) Handstand push ups, 3-5 reps (use holds, negatives or elevation as required in order to make it challenging)
Rest, 30 s
(b) Ring back lever, max hold
Rest, 30 s
3. Three rounds for time of:
11' rope climb, 3 ascents
Toes to bar, 10 reps
20/15 kg plate overhead walking lunge steps, 21 reps
Run, 400 m
4. Recovery: mobility
James 19:02 (RX)
Jon 18:09 (RX)
Rachael 14:03 (RX)
Andrew 12:55 (knee raises, 15/10 kg )
Kate 16:38 (knees to elbow, 10 kg)
Alex H 12:13 (RX)
Katie 16:21 (arm rope walk 6 reps, knee raises, 10 kg)
Karlyne 17:34 (arm rope walk 6 reps, knee raises, 10 kg)
Derek 13:43 (arm rope walk 6 reps, back extensions, 15 kg)