Monday, 22/09/2014

Back Squat
2-2-2-2-2

"No rest for the wicked"
13min AMRAP of:
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Double Unders

Wednesday, 17/09/2014

Deadlift
4 - 4 - 4 - 4 - 4

6x1 minute rounds of:
5 Ball Slams 20kg
Max Rep Box Jumps 20'

Rest 1 minute between rounds.

Score = total Box Jumps.

Tuesday, 16/09/2014

Back Squat
3-3-3-3-3

15min AMRAP of:
12 DB Push Press 15kg
12 DB Walking Lunge
12 DB Push Ups
200m Run

Friday, 12/09/2014

Hang Power Snatch

3-3-3-3

Snatch Drop

3-3-3-3

3 RFT of:

5 Power Snatch 40kg

10 Pull Ups

15 Box Jumps 24"

Wednesday, 11/09/2014

Deadlift

4 - 4 - 4 - 4 - 4

12min AMRAP of:

100m Run

  5 Deadlift 92kg

10 Push Ups

20 Double Unders

Tuesday, 10/09/2014

Push Press

5-5-5-5-5

12min AMRAP of:

15 Cal Row

10 Knees to Elbow

 5  Handstand Push Ups

Monday, 8/09/2014

Back Squat
4 - 4 - 4 - 4 - 4

3 RFT of:
400m Run
15 Pull Ups
12 Hang Squat Clean 42kg

Friday, 5/09/2014

Snatch Drop

3-3-3-3-3

5min AMRAP of:

10 Wall Ball 9kg

5 One Arm KB Swing 12kg (R)

5 One Arm KB Swing (L) 

Wednesday, 3/09/2014

Deadlift
4 - 4 - 4 - 4 - 4

8min AMRAP of:
200m Run
20 Walking Lunges
20 Double Unders

Rest 2 minutes

6min AMRAP of:
10 DB Snatch 20kg
10 Burpees

Tuesday, 2/09/2014

Push Press

5-5-5-5-5

Buy In: 400m Run

3 Rounds of:

15 Kettlebell Swings 24kg

15 Over the Box Jumps 24"

Cash Out: 400m Run

12 minute cut off

Monday, 1/09/2014

Back Squat
4 - 4 - 4 - 4 - 4

3 RFT of:
12 Thrusters 42kg
10 Lateral Burpee over the Bar
8 Pull Ups