16/4/15

4minute Partner Stations 1. 10 Wall ball squats AMRAP battle rope 2. Row 250/200 AMRAP Push Ups 3. 10 DB curl + Press AMRAP Ring Rows 4. 10 Burpees AMRAP Box Jumps 5. 15/10 airdyne cals AMRAP Ball Slams 6. 10 KB Swings (24/16) AMRAP Situps 7. 4 laps prowler push FLR Hold

9/4/15

A. 20 min AMRAP EMOM; #1 15 wallballs #2 8 burpee pullups #3 30 double unders (or 50 singles) #4 15 KB Swing B. 20 min AMRAP EMOM; #1 Row 200m/150m #2 10 BB Pushpress @ 50/35kg #3 10 Power Clean @ 50/35kg #4 10 Front Squat @ 50/35kg C. FLR 5 min to accumulate…

8/4/15

A. Clean pull.Squat Clean; 1.1 x 7 sets; rest 60 sec B1. Back Squats @ 2011; 4-6 reps x 5 sets rest 60-90 sec B2. Weighted pull up 3-4 reps x 4 sets rest 10 sec B3. Amrap unweighted pull-up x 4 sets rest 90 sec C. 3 min; Row 500m ALL OUT Amrap Burpee…