Tristan is doing the programming this week, enjoy...
1. Warm up
2. Buy in: ten minutes to find a three rep max (3RM):
Back squat
3. Conditioning: for time:
Toes to bar, 21 reps
Ring dip, 21 reps
Run, 400 m
Toes to bar, 15 reps
Ring dip, 15 reps
Run, 400 m
Toes to bar, 9 reps
Ring dip, 9 reps
Run, 400 m
4. Cash out: for time:
Double under, 250 reps
5. Recovery
If you haven't done so already make sure you have a look a this and this. They're definitely worth a watch.
1. Warm up.
2. Conditioning; for time:
(a) Run, 800 m
(b) 10 rounds of:
Pull up, 10 reps
Ring dip, 10 reps
(c) Run, 800 m
3. Supplementary; three rounds of:
Wheel roll out, 5 reps
If there was a beach nearby you'd definitely be ready for it now!
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. Strength training; three rounds of:
(a) Back squat, 5 reps (heavy)
Rest, 60 s
(b) Ring row, 10 reps (challenging)
Rest, 60 s
3. Conditioning; "J.T.", for time, 21-15-9 reps of:
Handstand push up
Ring dip
Push up
4. Recovery
1. Warm up
2. Strength training; five rounds of:
(a) Clean and jerk, 2 reps (over the five rounds build up to a heavy working weight for part (3))
Rest, 60 s
(b) Ring dip, 5-10 reps
Rest, 60 s
3. Conditioning; complete as many rounds as possible in 10 minutes of:
82.5/50 kg clean and jerk, 2 reps
11 ft rope climb, 2 ascents
4. Recovery
Please have a look here and here for times, scores, comments and videos for part 3 of this workout.
Please have a look at this link for details of our family fun day and marathon row!
1. Warm up
2. Strength training;
Weighted pull up, 1-1-1-1-1-1-1
3. Three rounds for time of:
Run, 400 m
24/16 kg kettlebell swing, 21 reps
Ring dip, 12 reps
4. Recovery
