17-02-2015

AMRAP 5 MIN

7 Thrusters 40/30

7 Pull Ups

Rest 5 Min

AMRAP 5 MIN

5 Power Cleans

5 Burpees

Rest 5 Min

AMRAP 5 MIN

7 Box Jumps 24/20

7 Toes to Bar



 

16-02-2015

A) Back squat:
7-10 x 3 @ 75% 1RM
– Rest 90 seconds to 3 minutes between sets


B) 3 x 3 minutes on : 2 minutes off
AMRAP:
7 Chin-ups
7 Push-ups
7 Strict toes to bar

14-02-2015

3 ROUNDS FOR TIME:

15 SWINGS

15 BURPEES

REST 2'

3 ROUNDS FOR TIME:

15 T2B

15 H.S.P.U.

REST 2'

3 ROUNDS FOR TIME:

15 WALLBALLS

15 BOX JUMPS

13-02-2015

 A1) Accumulate 2 minutes in:


L-sit / L-hang / Plank

A2) “I go, you go style”,

4 rounds each
Partner glute/ham raises x8-12

B) 24 Pistols/Squat
42 Pull-ups
21 Pistols/Squat
30 Pull-ups
21 Pistols/Squat
18 Pull-ups

12-02-2015

Shuttle sprint test
5m out, 5m back, 10m out, 10m back, 15m out, 15m back


“Fran-kinstein”
21-15-9
Thrusters 42.25/30kg
Calorie row

11-02-2015

A) Back squat
In 25 minutes establish a new 1 rep max

B)10 minute AMRAP:

5 Shoulder-to-Overhead 50/30kg
10 Deadlifts 50/30kg
15 Push Ups
250m Run

10-02-2015



14 minute AMRAP:

60 Calorie row
50 Toes-to-bars
40 Double Unders
30 BoxJumps
20 Muscle-ups

09-02-2015

A:Deadlift

In 25 minutes establish a new 1 rep max


B. 7' AMRAP

WallBall Shots

07-02-2015

AMRAP 10':

10 DEADLIFT (60% RM)

10 HAND RELEASE PUSH UPS

10 T2R

REST 3'

AMRAP 5':

5 BURPEE BOX JUMPS 

10 WALL BALLS

06-02-2015

“Ghost”
6 rounds:
1 minute max calorie row
1 minute max rep burpees
1 minute max double unders
1 minute rest