Friday July 1, 2016 ''

a.
3 x 3 bench press
3 x 1 bench press
b.
Complete in any order for quality:
30 ring row
30 weighted pistols (16kg/12kg)
30 bicep curls
30 banded press downs
30 GHD sit ups
30 back extensions

Thursday June 30, 2016 ''

a.
4 x 500m row
b.
Tabata push ups

Wednesday June 29, 2016 ''

a.
5 x 3 jerk balance
3 x 1 split jerk
b.
AMRAP 15 minutes
5 ring dips
50m Waiter walk (24kg/16kg)
10 front rack stationary lunges
(45kg/30kg)

Tuesday June 28, 2016 ''

a.
Every 2 minutes for 10 minutes
Unbroken set of bar muscle ups
b.
Every 2 minutes for 10 minutes
Unbroken set deficit Handstand push ups
c.
Every 2 minutes for 10 minutes 5 back squats @ 65% – 70% 1RM

Monday June 27, 2016 ''

a.
20 minutes to work up to a heavy weight of the following complex:
Snatch pull
Hang power snatch
Power snatch
Overhead squat
Behind the neck push press
Snatch balance
b.
“Nancy”
Five rounds for time:
400 meter run
15 Overhead squat (42.5kg/30kg)

Saturday June 25, 2016 ''

“Barbara”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest

Friday June 24, 2016 ''

a.
15 minutes muscle up practice
b.
AMRAP 18 minutes
10 squat clean thruster (42.5kg/30kg)
50 double unders
Every 3 minutes complete 100m farmers carry (32kg/24kg)each hand

Thursday June 23, 2016 ''

a.
Start with an unloaded bar
Perform 5 reps of strict press
Add 5kg – M and 2.5kg –F continue until you can no longer perform 5 reps
Perform 4 reps of push press
Add 5kg – M and 2.5kg –F continue until you can no longer perform 5 reps
Perform 3 reps push jerk
Add 5kg – M and 2.5kg –F continue until you can no longer perform 5 reps

b.
600m run
Rest 3minutes
500m run
Rest 2 minutes
400m run
Rest 1 minutes
300m run
Rest 30 seconds
200m run

Wednesday June 22, 2016 ''

a.
EMOM 9 minutes front squat @ 90% – 95% 1rm
Min 1 – 3 reps
Min 2 – 2 reps
Min 3 – 1 rep
Repeat x 3
b.
10 – 1 hang power snatch (50kg/35kg)
1 – 10 chest 2 bar pull up

Tuesday June 21, 2016 ''

a.
2 x 3 deadlift
3 x 1 deadlift
b.
27, 21, 15, 9 reps for time:
Wall ball (9kg/6kg)
Burpee
Wall balls unbroken – for every break add 5 burpees to next set