Monthly Archives: October 2022

CLEAN Clean Clean (5 x 2 @ 70% of Heavy Single) <p>5 x 2 @ 70% of Heavy Single</p> Barbell Cycling (10 Rounds for reps) <table><tbody><tr><td> </td></tr><tr><td> </td></tr><tr><td><p>10 min EMOM</p><p>TNG Hang Power Clean</p></td></tr><tr><td><p>30 seconds work @40%</p><p>30 seconds rest</p><p> </p></td></tr><tr><td> </td></tr></tbody></table> Metcon (Time) <p>Rest 2 Mins</p><p> </p><p>For Time<br />50 Wall Ball Cleans 9/7KG</p>

OVERHEAD STRENGTH Overhead Strength 1 Strict Press + 2 Push Press + 3 Split Jerk x 5 (Weight) 1 Strict Press + 2 Push Press + 3 Split Jerk x 5 <p>In the strength the aim is to have nice smooth Split jerks it’s not a max lift yet. Weight should be slightly heavier than […]

HSPU HSPU Handstand Push-ups ( 6 Min EMOM Pick a number you can repeat every min for 6min( 3 options) 1- Strict HSPU- total volume increases each week 2- Raised strict HSPU 3- Zero HSPU- KB Z press to build strength Across all options bigger total volume than last week.) <p>Skill Development then<br />6 Min […]

WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) <p>AMRAP in 30 Minutes</p><p>500/400m Row</p><p>20 Push Ups</p><p>20 Overhead Squats 30/20KG</p>