24/05/16

A. Front Rack Single Leg Forward Lunges; 10 reps/leg alternating; x5, rest 90 sec B. For Time 1 Round: 30 T2B 30 Burpee 30 Plyo Lunge 2 Rounds: 30 Hollow Rock 30 Box Jump 30 Walking Lunge 3 Rounds: 30 ABMAT Situp 30 Double Under 30 Step-Up

23/05/16

A. 15 minutes HSPU / Strict Press 5×5 (heavy) B. For Time: L2: 1000m Assault Bike 15 Wall Walks / Inch Worms 10 OHS @ 60kg/40kg 500m Row 50 Burpee Box Jump Overs 5 OHS @ 60kg/40kg L1: 1000m Assault Bike 20 Inch Worms 20 Front Squats 500m Row 40 Burpee Broad Jumps / Regular…

19/05/16

Shoulder mobility focus 5 min Kipping HSPU tech piece A. Strict HSPU + Kipping HSPU – 3.3 x 5, rest 60-90sec Balance: 3-5 Negative HSPU / 6-8 DB Strict Press x 5, rest 60-90sec B. 4 Rounds: 3-5 Ring MU / 5-10 Ring Dip / 10-15 Ring Push / 10-15 DB Box Push Up 20…

18/05/16

A. 4 rounds/complete the work or 1 min to do as much as possible: #1 L ARM Waiter’s walk 40sec/arm with plate on hand (15/10kg) #2 R ARM Waiter’s walk 40sec/arm with plate on hand (15/10kg) #3 10 Strict Knees To Elbows #4 20 Alt. Pistol or SL Squat or Split Squat or Lunge B.…

17/05/16

A. EMOM x 8 minutes Single Arm KB/DB Row, 5 reps/side B. EMOM x 20 minutes L2: Min 1 = Bike/Row 15 cal/10 cal Min 2 = 20 Push-ups Min 3 = 10 DB Snatches (25kg/15kg) Min 4 = 20 Plyo Lunges L1: Min 1 = Bike/Row 45 sec Min 2 = 15-20 Push-ups to box…

16/05/16

A. For 14 min; L2 – Every 2 min, double Hang Squat Snatch – increase weight as you go L1 – Every min, Hang Power Snatch B. ‘2016 MASTERS QUALIFIER’ 15 min AMRAP: 55 double-unders / 110 Singles 15 chest-to-bar pull-ups / TOUGH ring row 5 hang power cleans @ 70kg/47kg