Monday, May 7, 2018

Tuesday 8th may 2018



Front Squats
  • ·       5-3-3-2-2-1-1


4 Rounds
  • ·       Sprint 30m
  • ·       20 Flutter kicks
  • ·       10 Squat Jumps


Sunday, May 6, 2018

Monday 7th May 2018



The Seven

7 Rounds
  • ·       7 Handstand Push Ups
  • ·       7 Thrusters (60/40)
  • ·       7 Knees to Elbow
  • ·       7 Deadlifts (110/70)
  • ·       7 Burpees
  • ·       7 KB Swings (32/24)
  • ·       7 Pull Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in south eastern Afghanistan on December 30, 2009 

Friday, April 20, 2018

Saturday 21st April



AMRAP 16 mins
  • ·       3 Wall Climbs
  • ·       5 Toes to Bar
  • ·       7 KB Swings
  • ·       9 Box Jumps


Thursday, April 19, 2018

Friday 20th April



Strict Press
  • ·       4-4-4-4

Zercher Squat
  • ·       3-3-3

6 Rounds
  • ·       3 Deadlifts (100/65)
  • ·       Sprint 40m
  • ·       6 Burpees over bar


Wednesday, April 18, 2018

Thursday 19th April



Jackie
  • ·       Row 1k
  • ·       50 Thrusters (20/15)
  • ·       30 Pull Ups

Static Holds
1 min hold each for 2 or 3 sets
  • ·       Hollow hold
  • ·       Superman
  • ·       Squat on wall
  • ·       Handstand
  • ·       Bar Hang

Rest 30 seconds between each hold

Tuesday, April 17, 2018

Wednesday 18th April



Manmakers (DB – 22.5/15)
  • ·       4-4-4-4-4-4


AMRAP 15 mins
  • ·       8 Push Press (30/20)
  • ·       10 Toes to bar
  • ·       12 KB Swings (24/16)


Monday, April 16, 2018

Tuesday 17th April 2018



Turkish Get ups
  • ·       3 x 3 each side

3 Rounds
  • ·       50 Double Unders
  • ·       40 Squats
  • ·       30 H R Push Ups
  • ·       20 Sit Ups
  • ·       10 Bar Muscle Ups