09-05-2015

6 Rounds:

250m Run

15 Weighted Sit-ups

10 CJ 95/65

08-05-2015

6 Rounds for time:

12 Pull-ups

12 Strict Toes to bar

24 Air Squats

07-05-2015

For time:

750m Run

21 Back Squats 100/70

750m Run

15 Back Squats

750m Run

9 Back Squats 

06-05-2015

"Work up to a 1RM Snatch



2 Rounds for time:

250m Row

20 Burpees

10 Squat Snatch 60/40"

05-05-2015

AMRAP 30 minutes of:

400m run

2 Rounds of Cindy

04-05-2015

Amrap15 minutes of

7 Push Press 60/40

10 Overhead Squat

15 Weighted Situps

02-05-2015

4 Rounds for Time

500 Meter Row

400 Meter Run


In pairs

100 Strict Pull ups

200 Push ups

100 Toes to Bar

30-04-2015

21-15-9

Deadlift 100/70

Bar-Facing Burpees

29-04-2015

For time

400m run

100 double unders

400m run

80 sit-ups

400m run

60 steps walking lunge

400m run

40 pull-ups

400m run

20 clean and jerks 40/20

400m run

29-04-2015

For time

400m run

100 double unders

400m run

80 sit-ups

400m run

60 steps walking lunge

400m run

40 pull-ups

400m run

20 clean and jerks 40/20

400m run