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29/6/15

A. 10 min EMOM: (for quality/strength) #ODD – 1 set AMRAP Ring Dips/Bar Dips #EVEN – 1 set AMRAP C2B Pullups/Neg Pullups B. 5 Rounds: 8 Deadlifts @ 60% 8 Burpees 10/8 cal Bike AFAP Rest 2:30 min between rounds

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26/6/15

Winter Heat 15.2 13min AMRAP 3 rounds – 4 Burpees, 6 KB swings (24/16kg), 8 Wall Balls + 10 Power Snatches (30/20kg) + 3 rounds – 4 Burpees, 6 KB swings (24/16kg), 8 Wall Balls + 10 Power Snatches (40/30kg) + 3 rounds – 4 Burpees, 6 KB swings (24/16kg), 8 Wall Balls + 10 Power Snatches (50/40kg) + 3 rounds – 4 Burpees, 6 KB…

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25/6/15

8 min DU Practice + 100 Cal Row (Ladies do 70 cal) 100 Burpee Box Jumps @ 24″/20″ 100 Wallballs @ 9kg/6kg 100 Cal Ride (Ladies do 70 cal) 100 Double Unders 100 KB Swings @ 24kg/16kg  

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24/6/15

A1. Front Squat @ 5010; 4-5 reps; x5, rest 30 sec A2. Plyometric Lunge; 20 reps AFAP; x5, rest 30 sec B. 15 min AMRAP 1 Rope Climb 5 Squat Clean @ 80% 1 Muscle Up 10 Toes To Bar

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23/6/15

10 min AMRAP; 12 KB Swing 12 Box Jump @ 24″/20″ + Rest 2 min + 10 min AMRAP; 12 Burpee 12 Wallball + Rest 2 min + 10 min AMRAP; 12 Cal Airdyne 12 Ball Slam + Rest 2 min + 10 min AMRAP; 12 ABMAT Situp 12 Cal Row

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22/6/15

A1. Weighted Ring Dip @ 31×0; 4-5 reps; x5, rest 30 sec A2. Weighted Pronated Pull @ 3011; 4-5 reps; x5, rest 30 sec A3. Kipping Ring Dip; AMRAP; x5, rest 30 sec A4. C2B Pullup; AMRAP; x5, rest 2 min B. 4 rounds 10 DeadLift @ 70% Row 300m/250m ALL OUT rest 2:30 min…

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19/6/15

A. Back Squat 1RM B.  15.1   WINTER HEAT WOD 30 thrusters (40/30) 20 power cleans (40/30) 10 push press (40/30) 20 lateral bar burpees 30 cal row

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18/6/15

A. 90 sec rope climb tester AMRAP B. 500m row test dampener #5 C. 10min AMRAP 10 laps shuttle run Chin up hold ALAP FLR hold 40 sec 10 jumping squats

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17/6/15

A. Push press 1RM B. 21-15-9 Power clean 60/40 Ring dip  

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