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1/10/15

40 min Partner AMRAP 1.3km Row 12 Wall Walks 100 Plyo Lunges 10 laps Farmers Carry 2 Rope Climbs each

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30/9/15

A. 1 HH PC. 1 HH SC + 2 FS x6, rest 90 sec B1. BB Step Up; 10 reps p/leg B2. AMRAP Pullups B3. 30 DU’s x6 C. 15 min Glute mobility

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29/9/15

A. 10 min AMRAP 20-15-10-5 D/Us T2B HR Pushups B. 10 min AMRAP 20/15 Bike cals 10 Burpee Box Jumps C. 10 min AMRAP 300m Row 5 Power Snatch @ 40/30kg 5 OHS @ 40/30kg D. 2 Player Workout 40:20 x3 Wheel Barrow Walks 40:20 x3 Crab Walks 40:20 x3 Partner Plank Hi 5’s

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25/9/15

A. Deadlift @32×1; 5 reps x5, rest 90 sec-2 min @ 80% of 1RM B. “Elizabeth” 21-15-9 Cleans (60/42.5kg) Ring Dips

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25/9/15

A. Split Jerk from Rack; 5 reps x5 B. For Time: (18 min Time Cap) 10-1 Clean & Jerk @50/35kg T2B Bar Facing Burpees  

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24/9/15

A. 5 min D/U practice/warmup B. For Time (25 min Time Cap) 400m Row 50 Box Jump Overs 30 OHS @40/30 400m Row 40 Box Jump Overs 30 Hang Power Cleans @40/30 400m Row 30 Box Jump Overs 30 Pullups C. AB BLASTER EMOM for 10 min 1. Handstand Hold ALAP 2. L Sit Hold…

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23/9/15

A. EMOM for 10 min 1 Power Clean + 2 Front Squats B. BB Pendlay Row; 6 reps x6 C. 8 RFT 6 Pullups 30 D/Us 6 Thrusters

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22/9/15

A. HIIT Partner WOD: P1: 10 Burpees + 20 sec Bike AFAP! P2: Rest x6 B. HIIT Partner WOD: P1: 8 Wall Balls 8 Box Jumps 8 KB Swings AFAP! P2: Rest x6 C. AB BLASTER 30:15 x4 1. KB Teapots (use x2 KB) 2. Peep Holes 3. Alt arm Plank to FLR

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21/9/15

A. Every 60 secs x4 Deadlift; 6 reps @70% of 1RM B. 5 Rounds 10 RDL 10 Ring/Bar Dips 16 DB Walking Lunges C1. Standing DB/BB Bicep Curl; 12 reps x4 C2. Standing DB Tricep Ext; 12 reps x4 Rest as needed.

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