01-11-17

4 Rounds of:
A1. Back squats 8 reps
A2. DB walking lunges 16 reps
A3. Squat jumps 16 reps

12 minute EMOM heavy upper body
Odd: 6 – 8 DB bench press or floor press
Even: 6 – 8 KB single arm row per arm

BURNER
3 min max row cals
2 min max burpees
1 min max T2B // abmat situps

30-10-17

A. HSPU Negative 1-3 reps x 4
Super set with Partial Rep Barbell Presses 5 reps x 4

B. For Time:
30 Box Jump Overs (24/20)
30 Squat Cleans (40/30)
30 Abmat Butterfly Sit Ups
30 Power Snatch (40/30)
30 Burpee Over Bar
30 OH Walking Plate Lunge (20kg/10kg plate)

27-10-17

A. 10min AMRAP
3 burpee box jump overs @ 24″/20″
3 deadlifts @ 100kg/70kg
6 burpee box jump overs
6 deadlifts
9 burpee box jump overs
9 deadlifts etc… (keep climbing the ladder by 3 reps)

B. Strict hanging straight leg raise 10 reps x 4 – rest 90sec

19-10-17

A. Teams of 2-4 – 30 min AMRAP
20 reps Power Cleans @ 60/40kg per person in team (broken up how you want)
6 Lengths Bear Crawl with Slam ball @ 15kg/9kg per person in team
40 sandbag walking lunges per person in team
3 Rope Climbs per person in team
20 burpee ball slams @ 15kg/9kg per person in team

B. 15kg/10kg Plate Carry 4 lengths, rest 60 sec x 3