11 Feb 2014
Wednesday 12th February
A. Hang Clean
12 Mins to practice or work to 3 RM
B. 3 RFT of:
400m Run
21 x KB Swings (24/16kg)
12 x Thrusters (42.5/30kg)
10 Feb 2014
Tuesday 11th February
A. Weighted/Strict Pull-Ups
5 – 3 – 3 – 1 – 1
B. ‘Mini Mary’
AMRAP in 12 Min of:
3 x HSPU
6 x Pistols
9 x Pull-Ups
C. AWOD – 12 Min AMRAP of:
3 x Muscle-Ups
6 x HSPU
12 x Pistols
09 Feb 2014
Monday 10th February
A. Back Squat
4 – 4 – 4 – 4 – 4
B. EMOM for 8 Mins complete:
3 x Deadlifts
2 x Power Cleans
1 x Push Jerk
07 Feb 2014
Saturday 8th February
A. 15 Mins to work to find:
1RM Squat Clean
B. ‘Klepto’
4 RFT of:
27 x Box jumps, 24″ box
20 x Burpees
11 x Squat cleans (65/45kg)
06 Feb 2014
Friday 7th February
A. Push Press
4 – 4 – 4 – 4 – 4
B. In 12 Mins:
Row 1000m, then in the remaining time complete AMRAP of:
10 x Ring Dips
Run 200m
or C. AWOD – For time:
35 x Thrusters 20/15kg
75 x DU
5 x MU
25 x Thrusters 40/30kg
50 x DU
7 x MU
10 x Thrusters 50/35kg
25 x DU
9 x MU
05 Feb 2014
Thursday 6th February
A. Power Cleans
3 – 3 – 3 – 3 – 3
B. AMRAP in 9 mins of:
Escalating ladder up by 3’s of:
Front Squat (52.5/35kg) and
Bar-Facing Burpees
Complete 3 FSqt and 3 BXJ, then 6 of each, then 9 of each etc until 9 Mins is over. Burpees must have 2 foot take off.
or C. AWOD:
21 – 15 – 9 reps for time of:
Power Cleans 61/42.5kg
C2B Pullups
04 Feb 2014
Wednesday 5th February
A. 5-10-5 Agility Run.
5 x Attempts – Record your fastest time only.
B. 3 RFT of:
400m Run
7 x Shoulder to Overhead (52.5/35kg)
14 x Pull-Ups
21 x Air Squats
03 Feb 2014
Tuesday 4th February
A. Front Squat
3 – 3 – 3 – 3 – 3
Complete 5 x Ring/Box Dips between each set
B. 15 Min AMRAP of:
5 x T2B
10 x Hand Release Push-Ups
10 x Box Jump @ 24/20″ (Games Standard)
02 Feb 2014
Monday 3rd February
A. Clean Pulls
4 – 4 – 4 – 4 – 4
Aim to build to 100% of 1RM Clean
B. AMRAP in 8 Mins of:
10 x UB Wall Ball (9kg to 10’/7kg to 9′)
20 x Double-Unders
Rest 2 Mins, then
B. AMRAP in 8 Mins of:
10 x Burpees (6″ Target)
20 x KB Swings (24/16kg)
31 Jan 2014
Saturday 1st February
Challenge Benchmark Day
Today we will be testing our benchmarks for our February Challenge. We will re-test these benchmarks at the end of the month.
A. 20 Mins to find:
1RM Back Squat
B. ‘Jackie’
For time:
1000m Row
50 x Thrusters (20/15kg)
30 x Pull-ups
