Croodeo Ocr Sandbag test

May 24, 2017

I am testing out my new ocr sandbag bag test and outs love to have you take this test. When you have done the test send me your recents and I will help you with a simple structure to help our training and programming for our next race. Talk a look at my video to help you through the workout.

1:Sandbag 6 min to find 10 rm not 11 sandbag Strict press

     3 min Pause

2: 1 min max sandbag thruster med 90% from press days press

    3 min Pause

3: Tabata sandbag shouldering alt @ 90% from press days press

    3 min Pause

4: 6 min max Run

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Single leg lateral strength - super important for your performance and power

May 22, 2017

This exercise I fantastic for builder Single leg strength. Take a look at my video on bulgarian split squat.

3 Rounds of...

10 Front Squat @ 70%

20 Jumping Lunges

Rest 60 Sec

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10 set of 10 reps of the 10 sec push-ups

May 22, 2017

Completion Circuit

Please watch athlete brief video.

10 set of 10 reps of the 10 sec push-ups

5 sec up 5 sec down =1 push up



Complete 3 sets for time

3 Rounds for time

5 Strict press

30 Double Unders 10 Pull-ups (kipping) 30 Double Unders


3 min rest


Fast Breathless

Complete sets for time

2 rounds AFAP

5 Press @ 60%

30 Double-Under 10 Pull-ups (strict) 30 Double Unders

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Morning Coffee with butter and MCT olie aka Buller proff coffee

May 20, 2017

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You do Not need to run all the time to complete OCR

May 19, 2017

A fb live on running and emmos

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