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14/8/15

DT 5 rounds Deadlift 12 reps Hang Power Clean 9 reps Push Jerk 6 reps @ 70/50kg

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13/8/15

Team Chipper 3 km row 100 pull ups 200 push ups 300 air squats 3km row

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12/8/15

Hip/ Ankle Mobility A. 10 min Pistol Play B. 10 Min HSPU Play C. 10 Min Amrap 10 DL @60/40 10 BJ @24/20 10 T2B

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11/8/15

A. 45 Sec work 3 Touch and Go Squat Cleans Heavy 4 Length Sled Push 70/40 AFAP rest 45 sec 7 rounds B. Side plank 30:30x 10

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10/8/15

A. Snatch.OHS 1.2  x 8 rest 90sec B1. BS 20 reps x 3, rest 2min B2. AMRAP Bar MU/ C2B x 3 C. 7 Min AMRAP 10 Push ups for quality 10 Hang Power Clean @ 50/35  

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7/8/15

Winter Heat 15.8 “I SHOULD HAVE TAKEN UP ZUMBA” 21minute time cap Fran-Grace-Annie 21 Thrusters @40/30 21 Pull Ups 10 CJ @60/40 50 DU 50 Sit ups 15 Thrusters @40/30 15 Pull Ups 10 CJ @60/40 50 DU 50 Sit Ups 9 Thrusters @40/30 9 Pull Ups 10 CJ @60/40 50 DU 50 Sit Ups

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6/8/15

Interval Weight Training A. Bench press 10 reps Row 2min @ 90% effort Rest 2min, x 5 + Goblet Squat 15 reps @ 24/16 Burpees 2min Rest 2min x 5 + FLR AMRAP 5 min  

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5/8/15

A1. Snatch Grip DL @3231; 4-6 reps x 5, rest 60 sec A2. C2B; AMRAP; x 5, rest 2min B. 10, 9, 8, 7…1 – For Quality (rest as needed) HSPU ALT. Leg Pistol T2B

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4/8/15

A. 4min AMRAP 5 Hang Power Clean @50/30 5 Push Press 5 Box Jump rest 1min x 5 B. 20 DB Alternating Bicep Curls 12 French Press x 5 rounds, rest as needed

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