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22/7/15

A. AK Hang Snatch 3 reps  x 5 sets, rest 90 sec between B. 10 – 1 Ring Dip/C2B Pull Up – rest as needed C.  12-9-6 Thruster @40kg/30kg Lateral bar burpees

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21/7/15

7 Rounds AFAP 5 TnG Power Cleans @ 60/40kg 5 PP@ 60/40kg 6 T2B 35 DUs Rest 2:30 min between rounds

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20/7/15

Deload Week A1. Front Squat 1-2 reps x 3 heavy sets, rest 2min (No fails) A2. Strict pull up @50X2 / Negative @ 50A2 – AMRAP x 3, rest 60 sec B. 5 rounds for quality 8 DB bulgarian split squats 8 box jumps @ 30″/24″ 3 – 5 HSPU (deficit if easy)

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17/7/15

Winter Heat 15.5 “Fight Gone Bad” 3 Rounds for reps of: Wallball, 10kg (6kg) Sumo Deadlift High-pull, 35kg (25kg) Box Jump, 20″ Push Press, 35kg (25kg) Row In this workout you complete as many reps as possible in one minute on each of the five stations. The clock does not reset or stop between exercises.…

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16/7/15

A. 15 Minutes Mobility – shoulder/calf B. Chipper 60/40 cals Bike 20 burpees 40 Double Unders 10 T2B 30 Box Jump Overs 10 Pull Ups 100 Mountain Climbers 20 Burpees 30 Box Jump Overs 10 T2B 40 Double Unders 10 Pull Ups 60/40 cals  Bike C. 1km row @ 75% effort + Accumulate 3min of FLR…

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15/7/15

A. Power snatch + OHS – 2 + 2 x 5 sets, rest 90 sec between B1. Plyo push ups AMRAP x 4, rest 30 sec B2. C2B pull ups AMRAP x 4 or Negatives, rest 30 sec C. 4 rounds ALL OUT: 8 Thrusters @ 45kg/35kg 16 lateral bar burpees rest 3min between rounds…

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14/7/15

45secs of work:15secs of rest/transition Station 1 Row Mountain Climbers Sit Ups Ball Slams Station 2 Battle Ropes KB swing Jumping Squats Hollow Rock/Hold Station 3 Step Ups Burpees DB curls Farmer’s Carry X3 rounds

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13/7/15

A1. Front Squat @32×1; 1-2 reps, x5, rest 90 sec A2. Weighted Strict Pullups @30×1; 1-3 reps + superset with BW strict pull up AMRAP, x5, rest 90 sec B. Tough box jump 2 reps every 30 sec x 6 C. 5 rounds for quality 2 Squat cleans + 2 front squats @ 70/50 3…

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10/7/15

20minutes 150 Wall Balls + 21-15-9 Deadlifts (50kg/30kg) Hand Release Push Ups + AMRAP in remaining time of 30 DU 10 T2B

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