THURSDAY 200613
Back squat 5-5-5-5
– Increase load each set with the final set being difficult to complete. 18 minute time cap.
– Rest 5 minutes then –
For time:
40-30-20
Hand release push-ups
20-15-10
Deadlifts, 100/70kg
– 12 minute time cap.
Record results / post to comments.
THURSDAY 130613
Back squat 6-6-6
– 15 minute time cap.
– Rest 5 minutes then –
3 Rounds for time of:
20 Wall balls
Run 400 metres
20 Burpees
– 15 minute time cap.
Record results / post to comments.
THURSDAY 060613
High bar back squat 5-5-5-5
– 20 minute cap.
– Rest 5 minutes –
As many reps as possible in 10 minutes of:
40 Box jumps, 30/24″
20 Wall climbs
Max reps Dumbbell snatch, 70/50lb
Record results / post to comments.
FRIDAY 030513
High bar back squat 5-5-5-5-5
-then-
Against a 6 minute running clock:
Run 800 metres
Max rep thrusters, 50/35kg
Score is total thruster reps.
Record results / post to comments.
MONDAY 150413
High bar back squat 1-1-1-1-1-1-1
-then-
Complete as many reps as possible in 1 minute of:
Wall balls, 9/6kg
If 25 reps are completed in under 1 minute time extends to 2 minutes.
If 50 reps are completed in under 2 minutes time extends to 3 minutes.
If 75 reps are completed in under 3 minutes time extends to 4 minutes.
If 100 reps are completed in under 4 minutes time extends to 5 minutes.
If 125 reps are completed in under 5 minutes time extends to 6 minutes.
If 150 reps are completed in under 6 minutes time extends to 7 minutes.
Etc.
Record results and/or post to comments.
Why Deep Squats Are Good For You (and how to make them better!)
