August 28, 2018

Torian Run

3x1000m with 4mins rest.

Meeting at the same place and we'll wrap by 6.50am for those who need to get back to the gym to shower before work.

Torian CrossFit

AMRAP in 25:

3 Rounds of:

15 Overhead squats 42.5/30

15 Pull-up

3 Rounds of:

12 Overhead squat 52.5/35

12 Chest to bar pull-ups

AMRAP:

9 Overhead squats 62.5/42.5

9 Bar muscle-ups

*Perform AMRAP as :30 on/:30 off, starting where you left off each time

Torian Strength

A1)
Deadlift
3-3-3-3-3-6-6
@80,85,85,85,85,60,60%

A2)
Band pull apart 
5 x 20

B1)
Banded Zercher squat
4 x 15

B2)
DB reverse lunge
4 x 10

August 24, 2018

Torian CrossFit

Team of 2 or 3

2 Rounds for time:

50 Pull-ups

50 Deadlifts 62.5/42.5

30 Bar facing burpees

30 Push press 62.5/42.5

*E3MOM, inc 0:00, perform a 400m run

**Share reps as needed, all teammates run on the min, same barbell for both movements

[30:00 Cap]

Torian Gymnastics

Conditioning Circuit (30 secs work & 30 secs rest)

1. Bar tuck-ups

2. 50/50 assisted muscle-ups

3. Planche plate press

4. Parallete tricep dips

5. Chin-ups / ring rows

6. Long jump leaps

7. Slider drags

8. Dragon flag lifts

9. Bucket circles / 360 plank walks

10. Hamstring curl variation

[40 minute Cap]

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