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25/02/16

A. AMRAP for Quality in 12 minutes + rest 45 sec after each round 6 Russian KB Swings 20kg+/28kg+ 6 Box Jumps 6 T2B Rest 2-3 mins B. AMRAP for Quality in 12 minutes + rest 45 sec after each round 15 K2E 15 Thrusters @ 30kg/20k 15 BB Rows @ 2021 30kg/20kg Rest 2-3…

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24/02/16

A. Back Squat @ 20×1; 3 reps x 5 sets B. 10 x 90 sec Rounds of: Round 1: 5-25 Butterfly/Kipping Pull Ups or Jumping Pull Ups @ 50A1; 3-6 reps Round 2: 16 DB/KB/BB Single Leg Reverse Lunges (8 per leg) @ 40-60kg/16-30kg C. 60 sec Max Cals on Assault Bike

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23/02/16

6 Minute Stations Accessories Day Station 1: Core – 10-16 BB Roll Outs – 20 Russian Twists each side @ 10-15kg – 6 Burpees Station 2: Arms – Supinated BB/DB curl @ 30×1; 10-12 reps – Close Grip Push Ups @ 30×1; 5-15 reps Station 3: Posterior Chain – American KB Swings; 10-12 reps @…

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22/02/16

A. Deadlift @ 20×1; 4 reps x 4 sets, rest as needed B. Weighted ring dip @ 20×1;10-12 reps  @ 50A1; 3-5 reps x 4 sets, rest as needed. C. 10-8-6-4-2-done BB Push Press @ 60kg/40kg T2B

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19/12/16

Every 3 minutes for 15 minutes 1-5 Handstand Push Ups 20 Box Jumps + rest 3 min + 8 minute AMRAP 6 Squat Clean & Jerk @ 50kg/35kg 6 Burpees

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18/02/16

10 min AMRAP 6 Thrusters 40/30 6 power snatch 10 min AMRAP 7 box jumps 7 push press 10 min AMRAP 3 laps gym single arm carry @ 24kg+/16kg+ 30 double unders 3 laps gym single arm carry 30 double unders

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17/02/16

A. 1 Full Clean and Jerk every 45 sec x 7 rounds @ 70-75% of 1RM B. Sumo Deadlift @ 3221; 5 reps x 5 sets rest as needed C. 4 Rounds of: Minute 1: 20 Walking Lunges @ 24/16 Minute 2: 15 T2B Minute 3: 10-15 Pull ups Minute 4: 20 Hollow Rocks

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