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

13-07-2015

For time

30-20-10

Cal row

750-500-250

Run

100-50-25

Double unders

11-07-2015

For time

18-15-12-9-6

Thrusters 60/40

Burpees

10-07-2015

AMRAP 30' of:

3' Row

3' Double Unders

3' SkiErg

3' Bike

3' Shuttle Sprints
 

09-07-2015

Four rounds for time:

1' Handstand Hold

25 Sumo Deadlift High Pull 35/25

25 Sit-ups

08-07-2015

Back Squat

3x8

then

9-6-3 reps of:

Front Squat 80/60

Bar Muscle-up

*Between each round run 500m