13/10/16

A. Turkish Get Up Technique
+
B. EMOM 15
#1 – TGU – 2 Quality Reps – Alt. Sides
#2 – OH DB Hold
#3 – Rest
+
C. 20 min AMRAP:
///ADV
5 Wall Walk
15 Weighted Plate Situp
20 Burpees
25 Cal Ride/Row
///BEG
5 Inch Worm
10 Situp
15 Burpees
20 Cal Ride/Row

11/10/16

29 min workout:
5 minute Max Distance Row/Ride/Run
5 minute Rest
4 minute Max Distance Row/Ride/Run
4 minute Rest
3 minute Max Distance Row/Ride/Run
3 minute Rest
2 minute Max Distance Row/Ride/Run
2 minute Rest
1 minute Max Distance Row/Ride/Run

+

20 min AMRAP
60 DU/120 Singles
30m Walking Lunge
20 Box Jump @ 24”/20″ (step down)

07/10/16

Deck of Cards

///ADV
Diamonds – Squat Clean Thrusters @ 50/35
Hearts – Power Snatch @ 50/35
Spades – C2B Pullups
Clubs – Burpee Box Jumps @ 24″/20″
Joker – 30 Burpees
Ace – 4 Lengths Bear Crawl

///BEG
Diamonds – Thrusters
Hearts – KB Swings
Spades – Ring Rows
Clubs – Burpees
Joker – 20 Burpees
Ace – 2 Lengths Bear Crawl

+
static core work

05/10/16

12 min cap each

///ADV
3 Rounds:
7 Hang Power Cleans, @ 80/60kg
21 Deficit Push Ups, Hands on 20kg/10kg plates
+
10-9-8-7-6-5-4-3-2-1
Push Press @ 60/40
50-45-40-35-30-25-20-15-10-5
Double Unders
+
4 Rounds:
10 Alt. Leg Pistol
10 Kipping Ring Dip

///BEG
3 Rounds:
7 Hang Power Cleans
21 Strict Pushups (or Box Push)
+
10-9-8-7-6-5-4-3-2-1
Push Press
100-90-80-70-60-50-40-30-20-10
Single Skips
+
4 Rounds:
20 Alt. Leg Reverse Lunge
10 Box Dip