07-08-2015

Front Squat
2-2-2-2-2-2-2

5 rounds for time of:

Run 250 meters

30 sit-ups

30 hip extensions

06-08-2015

7 Rounds of:

100m Sprint

2 Minute Rest


10 Rounds of:

7 Pull-ups, Strict

7 Ring Dips, Strict

21 Air Squats

05-08-2015

For time:

30 Deadlifts 100/70

30 Calorie Row

30 Burpees 

04-08-2015

21-15-9-15-21

Push Press 50/30

Toes to bar

03-08-2015

EMOM x 10

30 Double Unders

then

In teams of 2

5k Row

*Change every 250m

01-08-2015

Amrap 12

12 Dumbell Snatch

50 Double Unders

31-07-2015

4 Rounds

500m Row

250m Run with MB

200m skierg

 

30-07-2015

AMRAP 7 minutes of:

7 Burpee Box Jumps

7 Ring Muscle-ups

7 Front Squats 90/60

Rest 2',Repeat

29-07-2015

TABATA

Deadlift 80/60

Pull-Up

Squat

Double Under

28-07-2015

AMRAP 30'

250m Run

20 Cal Row/SKIERG

10 Back Squat 100/60