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16/6/15

A.15-12-9-6-3 Dead Lift   60/40 box jumps 30/24 T2B Burpees Pullups/Ring Rows B. Annie  

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15/6/15

A. Squat Clean build to 1RM B. For Time Row 300m 30 KB swing 20 wall ball 20 burpees  

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12/6/15

A. Push press 3RM B. 2 sets of 3 reps @ 90% of 3RM push press C. Ascending ladder 1. muscle up/ring dip 1. sqt clean  30 double unders 2. muscle up/ring dip 2. sqt clean  30 double unders 3. muscle up/ring dip 3. sqt clean 30 double unders etc…

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11/6/15

A. Shuttle run 10-1 Burpee 1-10 B. Partner WOD 10 cals bike 50 cals rower 20 cals bike 40 cals rower 30 cals bike 30  cals rower 40 cals bike 20 cals rower 50 cals bike 10 cals rower C. 2 player workout player 1 – 4 laps of gym single arm carry swap hand…

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10/6/15

A. Back squat 3.2.1-3.2.1 rest as needed between sets B. OH walking KB lunge 10-16 reps x 4-5 sets C. 5 rounds 10 alternating single arm KB snatch 10 T2B

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9/6/15

A. 5 rounds 10 Push Press 10 Dead Lift 300m/250m row B. 5 rounds  10 x OHS @30/20kg AMRAP HSPU 10 thrusters 1 rope climb or 10 KB Gob Squats AMRAP DB thrusters 10 ring rows @ 3011 8 push ups

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5/6/15

A. Strict press 5RM B. 2 sets @ 90% of Part A C. 8 rounds 3 Dead Lift @ 100kg/70kg 6 ring dip or 12 Hand Release Push Up 9 box jumps

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4/6/15

A. Every 30 secs for 10 minutes 2 laps shuttle run fast B. Every 2min for 10 minutes 15/10 cal assault bike 10 KB swings heavy C. Every 2min for 10 minutes 300m/200m row 10 burpees

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3/6/15

A. Back Squat – 8.6.4.2 reps, rest as needed between sets B. 16 minutes EMOM odd min – 1 squat clean + 2 front squats even min 5-10 pull ups/ ring row @ 5011  

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