10-07-17

Strength Program

A1. Back Squat 2 x 4
A2. 10 Single arm DB strict presses per arm x 4

B1. 20 DB walking lunge x 4
B2. 10 Single arm DB rows per arm x 4

Cardio Program

A. 18 minute AMRAP
5-10-15-20-25-30 and so on…
Calorie Row
Kettlebell Swings
Butterfly Sit-ups

B. EMOM x 14
Odd Minute: 10–15 Wall Balls (start off with aim of 15 wall balls each minute)
Even Minute: 30 Sec hollow hold/rock

07-07-17

WOD 1 – 20 minute cap

6 Rounds for Time
8 HSPU
16 Deadlifts @ 50kg/85kg
32 DU // 64 skips

WOD 2 – 20 minute cap

Buy in – 30 T2B
Then 3 Rounds of
400m/500m row
12 Power Cleans @ 50kg/75kg
12 Lateral Bar Burpees
Buy out – 50 box jumps

06-07-17

A. 5 minute AMRAP – Partner WOD
Sled push YGIG

Rest 2 minutes

B. 5 minute AMRAP – Partner WOD
Sand Bag Squat 12 reps YGIG

Rest 2 minutes

C. 5 minute AMRAP – Partner WOD
Rope Pulls YGIG

Rotate through A – B – C for 2 rounds

Core Training
4 Rounds of
30 sec side plank left side
30 sec front plank
30 sec side plank right side
60 seconds rest

03-07-17

Strength Program

A1. Sumo DL – 4 x 4 heavy
A2. Ring Push Ups AMRAP x 4 sets

B1. Barbell Supinated Bent Over Row 12 Reps x 4-5 sets
B2. 12 DB Curls x 4-5 sets
B3. 12 Rear Delt Fly x 4-5 sets
B4. 12 DB Tricep Extensions x 4-5sets

Cardio Program

A. 5 Rounds for Time
30 American KB Swing @ 24kg/16kg
30 Hand Release Push Ups
30 Ring Rows

B. 5 Rounds for Time
Row 400m
20 Wall Ball Shots

29-06-17

A. Teams of 3 – Accumulate 5km as a team
P1. Row 250m-300m
P2. Bear Hug Hold the new sand bags until P1 finish row
P3. 7 Burpees

B. 6 x Max L-Sit Hold Attempts

C. 5 x HS Holds (wall facing) 20-60 seconds // Scaled: FLR Hold or OH Plate Hold up to 60 seconds if possible