27.1.2020
Every 90sec for 12min:
4 Strict HSPU
6 Strict chest to bar pull ups
8 Weighted pistol squats (16/12kg)
Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions
28.1.2020
3 Rounds for time:
10 Ring muscle ups
10 Hang power clean and jerk (60/40kg)
No homework today
29.1.2020
4 Sets for max reps:
30sec max effort assault bike*
30sec rest
Max reps unbroken touch and go power snatches (40/30kg)
Rest 90sec
*if the coach thinks you’re deliberately going slowly on the bike
to save energy, they will give you a 15 burpee penalty. Max effort
means max effort!
Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions
30.1.2020
“Fran”
21-15-9
Thrusters (43/30kg)
Pull ups
Homework (before or after class)
5-10 eccentric muscle ups (5-8sec negative)
31.1.2020
17min AMRAP:
5 Deadlifts (110/75kg)
10 Bar facing burpees
15 Wall balls (30/20lb)
Homework (before or after class)
5-10 eccentric muscle ups (5-8sec negative)
1.2.2020
In pairs, 16min AMRAP:
20 Toes to bar
20 Box jump overs (24/20″)
10 Sandbag over shoulder cleans (85/55kg)
Homework (before or after class)
5-10 eccentric muscle ups (5-8sec negative)
2.2.2020
12min AMRAP:
7 Handstand push ups
3 Legless rope climbs
1 Squat clean (80/50kg)
Homework (before or after class)
5-10 eccentric muscle ups (5-8sec negative)
