Sunday, October 22, 2017

Monday 23rd October


Front Squats
  • ·       4-4-4-4-4


EMOM 12mins
  • ·       4 Hang Power Cleans
  • ·       4 Push Presses


Finisher
  • ·       Row 3 x 200m
  • Rest 2 mins between rows

Thursday, October 19, 2017

Friday 20th October


Strict Pull Ups
  • ·       Max reps x 3 sets

Kipping Skills

Cindy – AMRAP 20 mins
  • ·       5 Pull Ups
  • ·       10 Push Ups
  • ·       15 Squats

Wednesday, October 18, 2017

Thursday 19th October


6 Rounds
  • ·       Run 200m
  • ·       15 Sumo Deadlift High Pulls (KB)
  • ·       10 Box Jumps
  • ·       5 Push Ups

Tuesday, October 17, 2017

Wednesday 18th October


Strict Press
  • ·       3-3-3

Push Press
  • ·       3-3-3

Push Jerk
  • ·       3-3-3


50-40-30-20-10
  • ·       KB Swings

25-20-15-10-5

  • ·       Toes to Bar

Monday, October 16, 2017

Tuesday 17th October


Good Mornings
  • ·       3-3-3-3-3

Back Squats
  • ·       5-5-5-5-5


AMRAP 12 mins
  • ·       Run 200m
  • ·       10 Burpees

Sunday, October 15, 2017

Monday 16th October


Sumo Deadlift
  • ·       8-8-8-8-8


Tabata Mashup
  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit Ups
  • ·       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
  • ·       Run 400m
  • ·       30 Box Jumps
  • ·       30 Wall Ball shots (20/14)

Wednesday, October 11, 2017

Thursday 12th October


Thrusters (from rack)
  • ·       3-3-3-3-3

Annie
50-40-30-20-10
  • ·       Double Unders (x2 skips)
  • ·       Sit ups

Tuesday, October 10, 2017

Wednesday 11th October


Mary
AMRAP 20mins
  • ·       5 Handstand Push Ups
  • ·       10 Pistols (1 legged squats)
  • ·       15 Pull Ups

Monday, October 9, 2017

Tuesday 10th October


Weighted Pull Ups
  • ·       3-3-3-3-3

Weighted Ring Dips
  • ·       2-2-2-2-2

Sprint
  • ·       3 x 400m
  • ·       Rest 2 min between sprints

Sunday, October 8, 2017

Monday 9th October


20’s
  • ·       20 Goblet Squats
  • ·       20 Toes to bar
  • ·       20 Box Jumps
  • ·       20 KB Cleans (24/16)
  • ·       Row 20 Cals
  • ·       20 Double Unders (40 singles)
  • ·       20 Sumo Deadlift High Pulls (KB- 24/16)
  • ·       20 Burpees
  • ·       20 Pull Ups
  • ·       20 KB Swings
  • ·       20 Push Ups
  • ·       Run 200m (corner)

Thursday, October 5, 2017

Friday 6th October


Bench Press
  • ·       3-3-3-3

21-15-9
  • ·       KB Swings
  • ·       Burpees
  • ·       Sprint 50m (gate)


Tabata Squats

Wednesday, October 4, 2017

Thursday 5th October


DT
5 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       9 Hang Power Cleans
  • ·       6 Push Jerks


Tuesday, October 3, 2017

Wednesday 4th October


Back Squats
  • ·       2-2-2-2-2-2

21-15-9
  • ·       Thrusters (40/30)
  • ·       Hand Release Push Ups
  • ·       Pull Ups

Monday, October 2, 2017

Tuesday 3rd October


Strict Press
  • ·       2-2-2-2

3 Rounds       
  • ·       12 Toes to Bar
  • ·       3 Wall walks
  • ·       12 Front Rack Lunges (24/16 KB)
  • ·       3 Deadlifts (100/65)

Sunday, October 1, 2017

Monday 2nd October


C&J Complex
5 Sets of:
  • ·       2 Deadlifts
  • ·       2 Hang power cleans
  • ·       2 Power Cleans
  • ·       2 Push Jerks

Rest between sets

Grace

  • ·       30 Clean & Jerks