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Sunday, October 22, 2017
Monday 23rd October
Front Squats
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4-4-4-4-4
EMOM 12mins
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4 Hang Power Cleans
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4 Push Presses
Finisher
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Row 3 x 200m
Rest 2 mins between rows
Thursday, October 19, 2017
Friday 20th October
Strict Pull Ups
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Max reps x 3 sets
Kipping Skills
Cindy – AMRAP 20 mins
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5 Pull Ups
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10 Push Ups
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15 Squats
Wednesday, October 18, 2017
Thursday 19th October
6 Rounds
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Run 200m
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15 Sumo Deadlift High Pulls (KB)
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10 Box Jumps
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5 Push Ups
Tuesday, October 17, 2017
Wednesday 18th October
Strict Press
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3-3-3
Push Press
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3-3-3
Push Jerk
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3-3-3
50-40-30-20-10
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KB Swings
25-20-15-10-5
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Toes to Bar
Monday, October 16, 2017
Tuesday 17th October
Good Mornings
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3-3-3-3-3
Back Squats
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5-5-5-5-5
AMRAP 12 mins
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Run 200m
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10 Burpees
Sunday, October 15, 2017
Monday 16th October
Sumo Deadlift
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8-8-8-8-8
Tabata Mashup
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Pull Ups
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Push Ups
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Sit Ups
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Squats
20 seconds work, 10 seconds rest for 8 rounds per set (no rest). A total of 32 rounds.
Thursday, October 12, 2017
Friday 13th October
Kelly
5 Rounds
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Run 400m
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30 Box Jumps
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30 Wall Ball shots (20/14)
Wednesday, October 11, 2017
Thursday 12th October
Thrusters (from rack)
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3-3-3-3-3
Annie
50-40-30-20-10
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Double Unders (x2 skips)
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Sit ups
Tuesday, October 10, 2017
Wednesday 11th October
Mary
AMRAP 20mins
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5 Handstand Push Ups
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10 Pistols (1 legged squats)
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15 Pull Ups
Monday, October 9, 2017
Tuesday 10th October
Weighted Pull Ups
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3-3-3-3-3
Weighted Ring Dips
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2-2-2-2-2
Sprint
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3 x 400m
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Rest 2 min between sprints
Sunday, October 8, 2017
Monday 9th October
20’s
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20 Goblet Squats
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20 Toes to bar
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20 Box Jumps
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20 KB Cleans (24/16)
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Row 20 Cals
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20 Double Unders (40 singles)
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20 Sumo Deadlift High Pulls (KB- 24/16)
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20 Burpees
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20 Pull Ups
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20 KB Swings
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20 Push Ups
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Run 200m (corner)
Thursday, October 5, 2017
Friday 6th October
Bench Press
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3-3-3-3
21-15-9
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KB Swings
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Burpees
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Sprint 50m (gate)
Tabata Squats
Wednesday, October 4, 2017
Thursday 5th October
DT
5 Rounds
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12 Deadlifts (70/45)
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9 Hang Power Cleans
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6 Push Jerks
Tuesday, October 3, 2017
Wednesday 4th October
Back Squats
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2-2-2-2-2-2
21-15-9
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Thrusters (40/30)
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Hand Release Push Ups
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Pull Ups
Monday, October 2, 2017
Tuesday 3rd October
Strict Press
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2-2-2-2
3 Rounds
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12 Toes to Bar
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3 Wall walks
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12 Front Rack Lunges (24/16 KB)
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3 Deadlifts (100/65)
Sunday, October 1, 2017
Monday 2nd October
C&J Complex
5 Sets of:
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2 Deadlifts
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2 Hang power cleans
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2 Power Cleans
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2 Push Jerks
Rest between sets
Grace
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30 Clean & Jerks
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