Tuesday 8th may 2018

Front Squats

• ·       5-3-3-2-2-1-1

4 Rounds

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

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 

Saturday 21st April

AMRAP 16 mins

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

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

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

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)

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