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16/02/16

Every 2 minutes x 10 minutes 3 MU / 6 Ring Dips 12 KB Swings 6 Burpees Every 2 minutes x 10 minutes 10 Overhead Squats @ 40kg/25kg 10 Ab Mat Sit Ups 30 Double Unders Every 2 minutes x 10 minutes 20/15 cals Bike/Rower

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15/02/16

A. Back sqt @ 1010; 5 reps x 5 sets B1. BB Strict press. Push press. Push jerk; 1.1.1 x 4 sets rest 45-60 sec B2. 5-15 Butterfly/kipping/ jumping pull up x 4 sets 45-60 sec C. 6 MIN AMRAP 3 Deadlifts @ 80kg/60kg 6 Burpees 9 Box jumps

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12/02/16

A. Elizabeth 21-15-9 Power cleans Ring dips B. Standing BB curl @ 3111; 6-8 reps x 5 sets C. Standing overhead DB triceps extension (1 db) @ 3111; 6-8 reps x 5 sets

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11/02/16

2 Rounds of: 120 sec Max burpess 60 sec rest 120 sec Max Ab mat sit ups 60 sec rest 120 sec Max Cals bike 60 sec rest 120 sec Max Hollow rock 60 sec rest 120 sec Max Row 60 sec rest 120 sec Max Power snatch @ 40kg/30kg

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10/02/16

A. Conventional DL @ 33×1; 6-8 reps x 4 sets @ heavier than last weeks finishing weight B1. Weighted pull up 3-5 reps x 4 sets B2. Standing DB/ BB press 3-5 reps x 4 sets C. EMOM x 8 mins 5 strict push ups 5-10 KB swings

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09/02/16

A. 10 minute AMRAP 30 Double Unders 20 Wall Balls B. 10 minute AMRAP 10 Toes to Bar 15 Box Jumps C. Side Plank 45:15 x 3 D. Mobility – Calves – Hip Flexors – Quads – Glutes

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08/02/16

A. Back Squat; 6-8 reps x 4 sets @ heavier than last week’s finishing weight B. EMOM x 10 mins Odd minute: 5-10 Pull Ups Even minute: 5-10 Ring Dips C. 25 sec:25 sec:25 sec; rest 3 mins; x 2 rounds Power Clean @ 45kg/30kg Thrusters @ 45kg/30kg Burpees

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05/02/16

For Time: 50 Mountain Climber Pullups 40 Power Snatches @ 50kg/35kg 30 Above Knee Hang Power Cleans 20 Thrusters 10 Overhead Squats Rest as needed Row 400m all out – dampener #5

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04/02/16

5 Rounds for Reps: 1 min – row for cal rest 30 sec 1 min – walking lunges rest 30 sec 1 min – double unders rest 30 sec 1 min – abmat situps rest 30 sec 1 min – box jumps rest 30 sec  

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