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8/5/15

10 min mobility A. 10 min ladder 1 sqt snatch 50/30 1 HSPU 2 sqt snatch 2 HSPU 3 sqt snatch 3 HSPU 4 sqt snatch 4 HSPU etc…. B. 50-40-30-20-10 Air sqt Sit up

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7/5/15

Mobility 10 mins A. 12 min amrap Power clean (50/30)/ kb swing T2B / abmat sit ups Box jump 7 reps of each movement B. FLR ALAP rest 2x work time x 3sets C. Banded pull aparts 20 reps x 3 sets rest 45 sec

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6/5/15

A. 30 min tech on ROPE CLIMB + KIPPING REFINEMENT – C2B/BAR MU B. 5 min rope climb AMRAP rest 5 min C. 5 min C2B AMRAP D. L-SIT on rings/bar tech

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5/5/15

A. BAR ROW- 20 reps KB SWING-20 OHS  (bar only) -10 reps /KB goblet squats DU- 40 Box Jump -20/Step up 5 rounds rest 2 mins between rounds. B. Sideplank 45:15 x 3

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4/5/15

A. 30 min tech forcus – HSPU, Toes 2 Bar, Ring Dips B. 90 sec max reps HSPU rest 3 mins 90 sec max reps T2B rest 3 mins 90 sec max rep Ring dip

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1/5/15

A. 10 mins AMRAP 8 Wall Balls 6 KB Swings 4 Burpees B.  7 Min Row – For Max Meters

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30/4/15

A:  Super Sized Annie 20min AMRAP 50-40-30-20-10 Double unders Sit ups Step Ups Mountain Climbers B. Bonus WOD

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29/4/15

’10 things I hate about you’ 45:15 Row calories Hand release Push ups Air squats Bar row – mark out 2 feet from the bar and chest must touch bar Sit ups KB swings Burpees DB push press Ball Slam Assault bike cals then repeat

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28/4/15

A. Strict Press @20×0, 5 reps, x 5 sets, rest 90 sec B. 7 min AMRAP Ascending Ladder – 3, 6, 9, 12, etc… Powerclean or Deadlift (40kg/30kg) T2B/V-UP C. 1 minutes – Max Assault Bike calories

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