In pairs work on these 5 minute stations: – AMRAP 10 Deadlifts 80/50kg 100m prowler PUSH 40/30kg, – Max effort Pull up, – AMRAP 10 Box Jumps 30/24″ partner does as many shoot throughs as possible during the box jumps, – WIDOW MAKER (20 Back Squats at the heaviest weight possible (5 minutes to plan and execute). – AMRAP 10 tyre flips, 20 [...]
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A) Alternate between a max effort Sled Pull and a max effort Farmers Carry. On the farmers Carry, you must begin with 15 deadlifts wether this is with Kettle Bells or the Bags then carry the bags/bells as far as you can. Sled pulls will be backwards today. B) 15 min AMRAP – 10 Single Arm thrusters, 5 [...]
Work on this chipper in pairs. 6 – 100m Sled sprints 60/40kg, 12 – Wheel Barrows one length of the gym with 5 press ups each at the end of the length. Lads toilet to PB board = 1, 18 – 25m Gorilla hops with sprint back/ Biffa – fish mongers and back = 1 24 – [...]
A) 3 mins as many Bear Complex completions as possible 36/18kg. From the London throw down 2012 B) 10 stations, 1 minute on, 10 seconds off: Sledge Hammer Squats, Bear Crawls over x2 25/20kg plates, Toes through rings, Power Bag Clean and Push Press 36/18kg, Kettle Bell Step Ups 24/16kg, Back Squats 50/35kg, Burpee Tyre flip [...]
5 x 3 minute windows with 1 min rest between stations then 5 x 2 minute windows with 30 sec rest between stations: – 4 Burpees, 8 Deadlifts with Kettle Bells 32/24kg, Farmers carry the length of the pull up rig twice with your kettle Bells = 1. AMRAP in 3 minutes, – Power [...]
A) Alternate between Rope Deadlifts, Backwards Sled Pulls (100m) and Bench to find a max effort for all, 8 mins on each station, working in 3′s and 1 group of 4. B) AMRAP in 10mins: 10 Wall Ball Shots with extra front squat. 100m overhead med ball Sprint.
Fats – Avoid the processed or the complex. Why? Because Cavemen didn’t have processors. Once you add sugar or starch to a meal you change everything. The less sugar and starch the better. Dietry fat on its own doesn’t make you fat. If you reduce saturated fat and replace it with high glycemic index carbs, [...]
