Week Commencing 18092017

Week back from a relaxing holiday!  Week ended with a 4 person team competition – The London Throwdown.  This is a really good friendly, fun and accessible comp, highly recommended, teams of 4; 2 guys, 2 girls.

Also took the team white water rafting as part of a team building day, great fun!  Everyone enjoyed it, and no one drowned even though we managed to capsize one of our boats!  Definitely recommend this for some fun and fitness.

Monday 18th

20 mins Airdyne – 700 cals!

Tuesday 19th

‘Glen’

30 clean and Jerk @60kg

1 mile run

10 rope climbs

1 mile run

100 burpees

29:50

5 power snatch @60

10 TTB

  • Practice for Saturday workout

Wednesday 20th

Tempo squat – 3 seconds down, 1 second pause, 3 seconds up

5*3@90

Push press

5@40

5@50

5@60

3*3@70

Thursday 21st

White water rafting! – always try new things

Friday 22nd

Light clean and jerk practice

Saturday 23rd

London throwdown team comp!

4 people – 2 guys, 2 girls.

4 workouts!

1 Day!

  1. In 10 minutes, complete double ‘Isabell’ – 60 snatches @60/40

+AMRAP Row for cals and TTB

Score = total cals + total TTBWow

If don’t finish Isabell – score = 0

  1. Part A – 8 mins to find max clean and jerk

Rest 60 seconds

Part B – 35-25-15

M/F syncro deadlifts 90/65kg

M/F syncro burpees

6 mins cap

  1. 8 minute AMRAP

Wall balls

Max cal assault bike

Every 30 seconds – 3 burpees

  1. 25 HSPU

50 C2b (M) / pull ups (F)

75 American swings (24/16)

100 Cal assault bike

Wow – great day!

Sunday 24th

7*30 Russian swings@32 – old KB with very thick handle – grip tastic!

Mobility

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