Wednesday June 1, 2016 ''

a.
Box squat
3 x 10
b.
complete in any order for time:
10 rope climb
20 strict handstand push ups
50 toes 2 bar
100 burpees
200 double unders

Tuesday May 31, 2016 ''

“Hortman”
As Many Rounds as Possible (AMRAP) in 45 minutes
800 meter Run
80 Air Squats
8 Muscle-Ups

Monday May 30, 2016 ''

a.
10 minutes to find a 1rm power snatch
b.
EMOM 10 minutes
2 power snatch @ 80% 1rm
c.
For time:
9,7,5
Thruster (65kg/45kg)
Chest 2 bar pull up

Saturday May 28, 2016 ''

3 minutes to complete
50 m Prowler (20kg/10kg)
5 burpees
5 Handstand push ups

Complete 7 times
Rest as required between rounds

Friday May 27, 2016 ''

A.
2 x 5 hang power clean
B.
2 x 3 hang clean
C.
EMOM for 7 minutes
4 Bar muscle ups
D.
Tabata hollow rocks

Thursday May 26, 2016 ''

A.
3 x 3 split jerk
B.
For time:
100 front squats (70kg/45kg)
Every 10 reps complete
10 kettlebell swings (24kg/16kg)
5 pull ups

Wednesday May 25, 2016 ''

A.
EMOM for 7 minutes
3 deadlifts @ 70% 1rm
B.
EMOM for 7 minutes
3 strict press @ 65% – 70 % 1rm
C.
“Isabel”
30 snatch for time (60kg/40kg)

Tuesday May 24, 2016 ''

A.
10 minutes handstand practice or 3 x max distance handstand walk
B.
4 rounds for time:
3 Rope Climb
12 Back Squat (80kg/50kg)
24 box jumps (24”/20”)

Monday May 23, 2016 ''

A.
10 minutes to find a 5rm push press
B.
For time:
50 Wall ball (9kg/6kg)
200m medicine ball run (9kg/6kg)
40 Wall ball (9kg/6kg)
200m medicine ball run (9kg/6kg)
30 Wall ball (9kg/6kg)
200m medicine ball run (9kg/6kg)
20 Wall ball (9kg/6kg)
200m medicine ball run (9kg/6kg)
10Wall ball (9kg/6kg)
200m medicine ball run (9kg/6kg)

Saturday May 21, 2016 ''

Ryan”
5 Rounds For Time
7 Muscle-Ups
21 Burpees