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

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