05-02-2015

A) Back squat: 5 x 5

B) 4 rounds for time:
10 Front Squat 70/50kg
7 Shoulder to Overhead 70/50kg
10 Burpees (Alternative: 10 Ring rows)
(Time cap: 12 minutes)

04-02-2015

 8 x 15 seconds on : 30 seconds off
Max rep push-ups. Be as fast/explosive as possible

- Rest 3 minutes –

8 x 15 seconds on : 30 seconds off
Max rep jumping squats 20/15kg. Be as fast/explosive as possible

- Rest 3 minutes

8 x 15 seconds on : 30 seconds off
Max rep chin-ups (or ring rows). Be as fast/explosive as possible

3 x 40 seconds on : 120 seconds off
Row for calories/distance
– Each interval is for 100% max effort!

- Rest 5 minutes –

3 x 40 seconds on : 120 seconds off
Thrusters 40/30kg
– Each interval is for 100% max effort!

03-02-2015

A) Skill: Double unders

B) 8 x 90 seconds on : 90 seconds off:
12 KB Swings, alternating arms 32/24kg

Max rep double unders / row for calories (alternate each round)
– Each round should be a max effort

02-02-2015

A) Skill development: Muscle-ups

A) For skill: Alternating EMOM x 15:
Minute 1: 3-5 Straight leg C2B pull-up (Alternative: Kipping ring row)
Minute 2: 5-7 MU Transitions
Minute 3: 5-7 Sit-ups (fast!)

B) 15 minute AMRAP:
3 Muscle-ups
12 Box jumps 24/20″

31-01-2015

Time trial:
1k Row

3 rounds for time of:
50 squats
50 V-ups/windshield wiper
25 box jumps
25 kb swings 

30-01-2015

Back Squat

6-6-5-4-4-3-2-2

Try to go up each time



' Grace '

30 CnJ

For Time

29-01-20115

AMRAP 30

Row 500m

10 Ring Push Ups

Run 400m

10 Chest to Bar

28-01-2015

Hang Power Snatch

1-1-1-1-1-1-1

For time:

100 Double Unders

75 Wall Ball Shots 20/14

50 Bar Row/Ring Row

25 Hang Power Snatch 50/30

27-01-2015

Deadlift

3-3-3-3-3


(cap 15')

For Time:

12 Deadlift 140/90

12 Strict Pull ups

9 Deadlift 140/90

9 Strict Pull ups

6 Deadlift 140/90

6 Strict Pull ups

26-01-2015

A. Push Press

3x10 Climbing



B. Skill: Turkish Get Up


C. For Time

100 TGU

*Every 10 TGU 5 Burpees