1/6/15

EMOM ¬†x 12 4 Power clean @65kg/45kg 4 Jumping squats rest 5min EMOM x 12 4 Power clean @65kg/45kg 4 Box Jumps @30″/24″ C. Strict Toes through rings @ 3011;amrap x 5 sets rest as needed or Strict T2B @ 3011;amrap x 5 sets rest as needed

27/5/15

A1. Back Squat 8-6-4-2 rest 30-45 sec A2. Pull up 6-8 reps x 4 sets rest as needed B. Partner work out 2 player: Tag team 5 front sqts @ challenging load x 8 rounds C. Dragon flag with slow descent 3 reps x 3 sets + 20 DB walking lunges each set

26/5/15

A. 5 rounds AFAP (10 min cap) Assault Bike 15/10 calories Hang Power Clean 50kg/30kg x 10 reps B. 5 rounds AFAP (10 min cap) Row 300m/200m 15 wall balls 10 push ups C.¬†20-15-10-5 (10 min cap) KB swing + 10 burpee box jumps in between each set of kb swings  

25/5/15

10 min overhead mobility piece A. Squat Snatch 3.3.2.2.1.1.1 rest 90 sec between sets B. 21-15-9 Over Head Squat (40/30) Burpees C. 10 min for quality, rest as needed Side hip plank pulse 15 reps x 2 sides Handstand hold ALAP L sit on ring ALAP / knee raise hold alap Chin up hold alap

21/5/15

6 min work stations with 60 sec transition A. Row 100m+10 ball slams one work one rest and repeat for the entire 6 min rest 60 sec B. Assault Bike 10/8 calories +5 burpees one work one rest and repeat for the entire 6 min rest 60 sec C. 10 wall ball+10 box jumps one…