22-09-2015

Shoulder Press (Find a Heavy 1 rep)


For time

10 Rounds of:


3Press 

3 Strict Pull ups 

30sec rest between sets

21-09-2015

In teams of two:


 Amrap 5' 
10 W.Situps 
10 MedBall Clean 
 Rest 1' 
 
 Amrap 5' 
10 W.Situps
10 Wallball 
 Rest 1' 
 
 Amrap 5' 
10 W.Situps
10 Chest to bar 
 Rest 1' 
 
 Amrap 5' 
10 W.Situps
10 Lunges
10 Burpees

19-09-2015

2 Rounds for time

500m Run

200 Double Unders

75 Cal Row

18-09-2015

14' Amrap 7 Chest to bar 7 Toes to bar 7 Burpees

17-09-2015

For time:

15 Cal Row
30 Thrusters 30/20
15 Cal Row
25 Thrusters 40/25
15 Cal Row
20 Thrusters 50/30
15 Cal Row
15 Thrusters 60/40
15 Cal Row
10 Thrusters 70/45

16-09-2015

8 Rounds for time of:

3 Overhead Squat 60/40

30 Double Unders

max strict HSPU

Rest 2min

15-09-2015

For time:

30 Chest to bar pullups

20 Cal row

20 Kipping pullups

40 Cal row

10 Strict pullups

60 Cal row

14-09-2015

10 min EMOM
5 Clean & Jerks 60/40

1min rest

5 min EMOM
3 Clean & Jerks 80/60

2 min AMRAP
Clean & Jerk 40/30

12-09-2015

Bench Press (5-5-5-3-3-3-1-1)

Barbell Row (7 x 10)

Band Pull Aparts (3 x 20)

11-09-2015

For time

10-20-30-40-50-40-30-20-10

UNBROKEN Double Unders

then

EMOMx20

1' Row (max Effort)

1' Rest