January 31, 2018

A) 12 mins to find a 1 rm deadlift

B) 10 Min AMRAP

40 DU or 80 SU

20 Pull ups

10 Strict HSPU

C) 60 U/B Ab mat sit ups

January 30, 2018

A) 3 x 12 Strict pressAll sets as heavy as possible

B) In teams of 3 or 4 complete 7000m row for time!

Break it up however you want between the team.

30 min time cap

January 29, 2018

A) 15 mins to find a 20 rm max back squat!!!

B) For time;

400m Run

30 STOH @ 50/35

20 Burpee Over box

10 Power snatch @ 50/35

January 26, 2018

Battle of Britain Qualifier 3

12 min AMRAP

20 Alt DB Snatch @ 22.5/15

20 T2B

20 Burpee over box @ 24/16

20 Pull ups

After each movement complete 20 DU

If you are not officially competing in the qualifiers complete 20 Alt KB Snatches @ 16/12 instead of 20 Alt DB Snatches.

January 25, 2018

A) Practise kipping HSPU for 5 – 10 mins

B) 20 min AMRAP;

400m Run

80 DU

12 HSPU

C) 3 x 10 Strict T2B

January 24, 2018

A) 10 min EMOM

Evens – 10 Pull ups (not strict)

Odds – 20 Press ups

B) 5 rounds for time;

15 Box over jumps @ 24/20

5 power cleans @ 75% of your 1rm power clean

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July 12, 2018

July 11, 2018

July 10, 2018

July 9, 2018

July 8, 2018

June 20, 2018

June 18, 2018

June 17, 2018

June 13, 2018

June 12, 2018

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