31/12/2013
30# Weighted Muscle-up Skill 15' Alternating Minutes 2 Rope Climbs 10 Push-ups 20 Double-unders Weightlifting 1) Power Clean + 2 Cleans 1x2@70%, 1x3@75% 2) Snatch Balance 2x3@65%, 1x3@70%, 2x3@75% Strength 1) Push Press 5x5@78% 2) 3-stop Snatch 5x5 Metabolic Conditioning 6' AMRAP 8 Toes to Bar 10 S.A. Alternating KB Snatch (24/16)
30/12/2014
I call it "The Rideau Breakfast" Skill 15' Alternating Minutes 10 Pistols 10 Wall Balls 7 C2B Pull-ups Weightlifting 1) 1 Power Snatch + 2 Snatches x2@70%, x3@75% 2) Jerk 5x3@75% Strength 1) HBBS 1x6@65%, 1x6@70%, 1x6@75%, 2x5@80% 2) Clean Pull 5x5@90% Metabolic Conditioning 4 RFT 50 Double-unders 10 Thrusters (95/65)
24/12/2013
The Brothers Farquharson Skill 15' Alternating Minutes 5 Box Jumps 10 OH Walking Lunge 20 Double-unders Weightlifting 1) Power Clean + 2 Cleans x3@70% 2) Snatch Balance 2x3@60%, 1x3@65%, 2x3@70% Strength 1) Push Press 5x5@75% 2) Snatch Grip Deadlift 5x5@90% Metabolic Conditioning 21-15-9 Handstand Push-ups Wall balls (20/14)
23/12/2013
Some people could make use of this guide PLEASE NOTE Holiday hours will be in effect from the 24th-26th, and they will include a class on Tuesday the 24th at noon, and a class at 3PM on Thursday the 26th.
20/12/2013
Squat position work with Reid Skill 15' Alternating Minutes 10 Strict Pull-ups 10 Wall-balls 10 Box Jumps Weightlifting M.E. Highest Hang Snatch Strength 1) 5x5 Deadlift 2) 5x1' M.E. Handstand Push-ups Metabolic Conditioning 5 Attempts Max Unbroken Double-unders
