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FRIDAY 14-12-2018
-HAPPY BIRTHDAY TO SIMONE DU PREEZ AND RYAN FARRELL!
CONDITIONING
8 rounds for time of:
12 cal. row
9 burpees w/ jump to target
6 Dbl DB power jerks, 25/17.50 -
WEDNESDAY 12-12-2018
-HAPPY BIRTHDAY TO JENNY-LEE ERASMUS!
LEVEL 1
A: STRENGTH
Overhead reverse lunge
5 x 5/legB: CONDITIONING
For time:
21 power snatch, 35/20
42 air squats
15 power snatch
30 air squats
9 power snatch
18 air squatsLEVEL 2
A: STRENGTH
Overhead squat
Build to a heavy single in 20 minutesWork from racks and either push jerk or split jerk from the back to get it overhead. Do not attempt to push press.
B: CONDITIONING
For time:
21 power snatch, 35/20
42 air squats
15 power snatch
30 air squats
9 power snatch
18 air squats -
MONDAY 10-12-2018
-HAPPY BIRTHDAY TO DEON ENGELBRECHT !
A: CONDITIONING
200m run
15 UB wall balls, 20/14lbs to 3m
10 C2B pull-upsEvery 4 minutes x 4 rounds
B: STRENGTH
Push press
Build to your heaviest TnG 5 for the day -
MONDAY 03-12-2018
-HAPPY BIRTHDAY FOR SATURDAY TO COACH TAYLA ROHLANDT, FOR SUNDAY TO DEAN REIS, AND FOR TODAY TO KATHY MORIARTY!
LEVEL 1
A: BARBELL CONDITIONING
Hang power clean + front squat
5 sets of (1+1)x3B: CONDITIONING
5 rounds for time of:
15 hang clean, 61/43
30 push-upsLEVEL 2
A: BARBELL CONDITIONING
Hang clean
Build to a heavy tripleB: CONDITIONING
5 rounds for time of:
15 hang clean, 61/43
30 push-ups -
MONDAY 19-11-2018
-HAPPY BIRTHDAY TO JULIEN RAJAN!
LEVEL 1
A: GYMNASTICS CONDITIONING
EMOM 10:
Even: Max kipping pull-ups in 45 sec
Odd: 30 sec dip support holdB: CONDITIONING
7 rounds for time:
15/12 cal. row
12 push press, 30/20
9 burpee box jumps, 24/20″LEVEL 2
A: GYMNASTICS CONDITIONING
Even: Max UB ring MU in 45 sec
Odd: 30 sec L-sitB: CONDITIONING
7 rounds for time:
21/18 cal. row
15 DB push press, 22.5/15
9 burpee box jumps, 24/20″
Posts tagged with ‘conditioning’
conditioning