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17/03/16

AMRAP rounds in teams of 2 in 12 mins @ 70-80% intensity 30 DU 4 reps of hang power snatch from above the knee @ 50kg/35kg 15 cals row AMRAP rounds in teams of 2 in 12 mins 15 slam balls 15 plyo lunges 15 wall balls AMRAP rounds in teams of 2 in 12…

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16/03/16

A. 20-25 mins to achieve a new heavy single Back squat B. 5 mins to warm up chin up tester Then 1 attempt to achieve AMRAP chin ups in 2 mins C. 10 min AMRAP 10 pull ups 10 Clean & Jerks @ 60kg/40kg

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15/03/16

A. 10 mins to work up to achieve a new heavy single BB strict press Then: Every 5 mins for 35 mins Row 20 cal 50 double unders 10 DB man makers Or Every 5 mins for 35 mins Bike 20 cals 5 single arm KB clean and jerks (5 each arm) 20 hollow rocks…

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14/03/16

A. 20-25 mins to achieve a new heavy single Deadlift B. For Time: 20 Thruster @ 40/30 20 Cal Row 20 Burpees

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11/03/16

4 Rounds for Time 15 Thrusters @ 40% of 1RM Back Squat 15 C2B Pull Ups or Pull Ups Rest as needed 4 Rounds for Time 10 OHS @ 50kg/35kg 10 Lateral Bar Burpees 10 Box Jumps

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10/03/16

A. 10 rounds for time with 60 sec rest between rounds 12 KB Swings 6 KB Single Arm Push Press (3 each arm) 6 Push ups B. 60 sec max effort on Assault Bike

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09/03/16

A. Back Squat @ 2011; 70% of 1RM 10 reps x 3 sets rest 90 sec B. 8 Rounds for Quality 16 Reverse Lunges 8-12 Ring Dips L-sit 20 sec or Hanging knee raise 20 sec

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08/03/16

As a pair complete the following in 10 mins x 3 rounds 200 Double Unders 30 Burpee Box Jumps 40 Thrusters @ 40kg/30kg OR As a pair complete the following in 10 mins x 3 rounds 90 cals Assault Bike 30 Burpee Ball Slams 40 Push Press @ 40kg/30kg

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07/03/16

A. Sumo Deadlift @ 3011; 70% of 1RM 10 reps x 3 sets rest 90 sec B. BB Strict press; 70% of 1RM 6 reps x 3 sets rest 90 sec C. Strict pull ups @ 2011; 10 reps x 3 sets rest 90 sec OR pull up progression 3-5 reps x 4 sets D.…

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