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21/5/15

6 min work stations with 60 sec transition A. Row 100m+10 ball slams one work one rest and repeat for the entire 6 min rest 60 sec B. Assault Bike 10/8 calories +5 burpees one work one rest and repeat for the entire 6 min rest 60 sec C. 10 wall ball+10 box jumps one…

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20/5/15

A. OHS mobility B. 15 min –  OHS @ 3311; work up to a heavy 3-4 reps C. 15 min amrap 7 Heavy Power cleans (60/40) 7 V-ups 35 double unders

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19/5/15

A. AFAP 10 push ups 10 ball slams 14/7 cals on assault bike 4 laps heavy farmers carry rest 60-90 sec x 4 sets B. 10 min cap 10 burpee buy in 50 thrusters @ 40/30 every minute must do 3 burpees C. 2 min max cals on assault bike

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18/5/15

A1. Front Squat; 10-8-6-4 A2. 1 Legless rope climb x 4 sets B1. Back Squat; 10-8-6-4 B2. 1 Muscle up/Muscle up transition work

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15/5/15

A. Rope climb tech 10 mins B1. Front Squat ;8-10 reps: x 4 sets rest 60 B2. Rope climb 1-3 climbs; x 4 sets rest 60 C. 20-18-16-14-12-10 split squat each leg + 3 bar MU or 9 C2B/pull up or 15 tough ring rows  

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14/5/15

A. Mobility – shoulder/pec focus B. 40:20 x 45 mins bike farmers carry battle ropes box jump/step up tyre flip + jump through skipping burpees sled push

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13/5/15

A1. Deadlift @ 5211, 5-7 reps x 5 sets rest as needed A2. Ring dip @ 5011; amrap x 5 sets rest as needed B. OHS @3311; 4-5 reps every 90 sec from the floor x 5 rounds C. 4 min max meters on rower

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12/5/15

15 min AMRAP 9 power snatch 40/30 15 box jump 20 double unders rest 2 mins 15 min AMRAP 10 wall balls 10 burpee + reach to bar

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11/5/15

A. EMOM 28 min #1 HSPU AMRAP #2 T2B AMRAP #3 Bike 10 cals AFAP #4 Rest B1. Dead hang with an active scap ALAP x 4 B2. Dragon Flag hold ALAP x 4

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