24-07-2015

For time:

50 Pistols

20 Pull-ups

40 Pistols

20 Pull-ups

30 Pistols

20 Pull-ups

20 Pistols

20 Pull-ups

10 Pistols

23-07-2015

Work up to a 1RM Power Snatch

Rest, then

21-15-9 reps of:

Power Snatch 95/65

Double-unders, 4x Reps

22-07-2015

In Partners perform:
Deadlift
AMRAP 5min

* back and forth 5 reps each
Rest 2min
In partners perform:
100m Sprint
AMRAP 5min

* back and forth 100m each
Rest 2min
In partners perform:
Thrusters
AMRAP 5min

* back and forth 3 reps each

21-07-2015

For time:

75 Handstand Push-ups

Every break run 250m

Rest 5 minutes, then

For time:

50 Strict Toes to Bar

Every break run 250m

20-07-2015

Amrap 15'

1 Power Clean 60/40

2 Bar MU

2 Power Clean

4 Bar MU

3 Power Clean

6 Bar MU……..

18-07-2015

250m Run
40 Sdhp 35/20
40 Pullups

250m Run
30 Sdhp
30 Pullups

250m Run
20 Sdhp
20 Pullups

250m Run
10 Sdhp
10 Pullups

17-07-2015

For Time

15-12-9 

Power Clean 80/60

Front Squat

Jerk 

16-07-2015

AMRAP 4 minutes of:

10/7 Calories Rowing

5 Burpees

Rest 3 minutes & repeat a 2nd time.

Rest 3 minutes & repeat a 3rd time.

15-07-2015


10x30m Shutle Runs


(AMRAP 4min)x3

3 KB Swings (32/24)

4 Box Jumps

5 Lunges

Rest 1min

 

14-07-2015

Work to 1 Rm Deadlift

Amrap 20'

Run 250m

Max reps Pull ups

Max reps Push ups