6/1/15

A. Row 1k 40 box jump @24″/20″ 40 sit ups 40 DU/120 single 40 KB swing @24kg/16kg 40 DU/120 single 40 sit up 40 box jump @24″/20″ (20min cap) B. 10min AMRAP 20-15-10-5 DB Push Press Ball Slam once 10min is up, go straight into 10min AMRAP 10¬†renegade row 10 ball slam thruster

24/12/14

365 days of Christmas 10 movements, 36 reps of each 1 Rower Cals 2 Deadlifts (60/40) 3¬†Russian Twists (10kg/5kg) 4 Box Jumps (24″/20″) 5 Wall Balls 6 Sit ups 7 Ball Slams 8 OH Walking Lunges (15kg/10kg) 9 Assault Bike Calories 10 Man Makers + 5 Burpee Pull Ups to finish.

23/12/14

45 secs work, 15 secs rest/transition Each station has 4 movements to cycle through Station 1 1. Burpee 2. DB curl + press 3. Plyo lunge/lunge 4. Situp x 3 rounds Station 2 1. Box jump 2. Plyo push up/push up 3. Air Squat 4. T2B/V-up x 3 rounds Station 3 1. Bear Crawl 2.…