15/05/14

Partner 13min AMRAP – only one person working at a time 20 pull ups/40 ring rows 60 Wall balls 4 Box push Rest 3min Partner 13min AMRAP – only one person working at a time 40 Ball slams 40 Burpee Box Jump 100 mountain climbers Rest 3min Plank Salute 30:30 X 8

14/04/14

A1. Sumo DL @ 22×1; 4-6 reps; x5, rest 90 sec A2. Single Arm DB Press @ 30×1; 5-8 reps/arm; x5, rest 30 sec between arms B1. GHR.Back Extension; 10.10 reps; x4, rest 60 sec B2. Bench Press @ 20×0; 9-6-3-1; rest 60 sec C1. Strict Toes To Bar @ 2020; AMRAP; x4, rest 30…

10/04/14

Area 1: 45:20 Mountain climbers Plate press 15kg/5kg DU/Skip Russian twist 15kg/5kg rest 60 sec x 3 sets Rest 2 mins Area 2: 45:20 Battle rope KB swing Inch worms Burpee box jump rest 60 sec x 3 sets Rest 2 mins Area 3: 45:20 Assault bike Rower Assault bike Rower rest 60 sec x…

09/04/14

A1. Sumo DL @ 22×1; 4-6 reps; x5, rest 90 sec A2. Push Press @ 42×1; 3-5 reps; x5, rest 90 sec B1. GHR @ 3010; 8-10 reps; x4, rest 60 sec B2. Bench Press @ 20×0; 20-10-5-3; rest 60 sec C1. Bar roll out; ALAP; x4, rest 30 sec C2. Powell Raise @ 3010;…

08/04/14

Area 1  45secs on 15secs off box push/ prowler push box jump burpee FLR rest 60 sec x 3 sets Area 2 45secs on 15secs off assault bike x 4 rest 60 sec x 3 sets Area 3 45secs on 15secs off battle rope T2B / supine leg raise with arms anchored plyo lunge /…