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

27-07-2015

“JT”

21-15-9

Handstand Push Up

Ring Dip

Push Up

25-07-2015

"Hansen"

Five Rounds for time:

30 Swings 32/24

30 Burpees

30 Situps

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……..