how many people have felt like this during this weeks training

General recovery session after this weeks training, starting with a easy row, then working the turkish and finish with some squat love

A - 2 rounds
5 mins row recovery
5 mins turkish get ups tekkers
5 mins squat tekkers

B - work something gymnastic for 10 mins but focus on form

A - Mobility
5 mins hip flexors
5 mins ankle mash
5 mins traps

B - work to a heavy 3 RM press

C - 4 rounds
500 m run
50 kb swings 24/16kg

D - 3 mins AMRAP
pull ups

A - Mobility
5 mins Hips
5 mins ankles
5 mins traps

B - for time

200 - 150 - 100 - 50 double unders
100 - 75 - 50 - 25 air squats

C - Front Squats
work to a heavy 10 RM

D - ME T2B

A - Mobility
5 min calfs
5 mins chest
5 min hamstrings

B - Open 14.3
please ensure you have weights break down and have booked in to redo with me
make sure you prep and ensure your ready to go when your time slot is

or

12 min AMRAP
12 hang squat cleans
7 push ups

C - 10 min EMOM
3 power cleans

D - 10 rounds
100m Row
rest 60 sec

A - mobility

5 mins ankle range 

5 mins hamstrings 

5 mins hips 

5 mins quads 

B - heavy Deadlift 

spend some time lifting a heavy load 

WORKOUT 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
61kg. deadlifts, 10 reps
15 box jumps, 24-inch
84kg. deadlifts, 15 reps
15 box jumps, 24-inch
102kg. deadlifts, 20 reps
15 box jumps, 24-inch
125kg. deadlifts, 25 reps
15 box jumps, 24-inch
143kg. deadlifts, 30 reps
15 box jumps, 24-inch
166kg. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
43kg. deadlifts, 10 reps
15 box jumps, 20-inch
61kg. deadlifts, 15 reps
15 box jumps, 20-inch
70kg, deadlifts, 20 reps
15 box jumps, 20-inch
84kg. deadlifts, 25 reps
15 box jumps, 20-inch
93kg. deadlifts, 30 reps
15 box jumps, 20-inch
102kg. deadlifts, 35 reps
15 box jumps, 20-inch

gymnastic tekkers

Lets look to keep improving as a team we are close to top 40 so lets keep pushing for every rep, push team mates and support the rest of the class

A - mobility

5 min banded shoulder stretches
5 mins Hamstring focus
5 mins ankles

B - Class tekkers

- Muscle ups progressions
- TTB progressions
- Cleans

C - 20 min Row/ Run
low intensity

D - superman hold 3 mins

Suck it up

Kate Schuh and Tracy O'Donnell.

A - Mobility 

15 mins focus on hip area 

B - Find a 20 RM Power Snatch 

FON - 20,30,40,50 (focus on not letting go of the bar)

C - Playing Cards 

Hearts = Push ups 

Diamonds = Sit ups

Spades = KBS - you choose the weight

Clubs = Air Squats

The number on the card represents the number of reps. 

All face cards are 10 reps. 

Aces are 20 reps.

D - 50 T2B