31/01

L1
A. Back Squat @ 20X0; 5-6 reps; x5, rest 3 min
B. Front Squat @ 20×0; 8-10 reps; x5, rest 2 min

L2
A. Back Squat – Build to 1rm
rest 10 min
B. Back Squat @ 20×0; 85% 1rm AMRAP. One set only

L1+L2
100m Prowler push (HEAVY) to finish

23/01

A1. DB Split Squat @ 3010; 8-10 reps/leg; x3 sets/leg, rest 30 sec
A2. Ring Pushup @ 32X2; AMRAP; x6, rest 1 min
B. Single Arm Farmers Carry 60 seconds; x3 sets/arm, rest 1 min between sides
C. Side Plank ALAP; x2, rest 90 sec between sides

Thanks to everyone who made the treck to support Paul, Josh & Joel @ the games day yesterday. All you guys did so well and I hope you are proud of yourselves and learnt a heap!

20/01

Thruster – work up to a heavy single

2 rounds:
8-10 Thruster unbroken AFAP
90 sec run/ride/ski/row @ 90% – Rest 2 min between sets

-rest 5 min

2 rounds:
8-10 Push Press unbroken AFAP
90 sec run/ride/ski/row @ 90% – Rest 2 min between sets

100 Situp for time.