Monday August 1, 2016 ''

a.
EMOM 10 minutes
Ring muscle up (choose own reps)
b.
EMOM 7 minutes
7 kettlebell swings (32kg/24kg)
c.
EMOM 5 minutes
15 burpees

Saturday July 30, 2016 ''

For Time
800 Meter Run
50 Back Squats (60kg/40kg)
50 Floor Press (60kg/40kg)
800 Meter Run
35 Back Squat (60kg/40kg)
35 floor Press (60kg/40kg)
800 Meter Run
20 Back Squat (60kg/40kg)
20 floor Press (60kg/40kg)
800 Meter Run

Friday July 29, 2016 ''

10 rounds for time:
5 pull ups
10 thrusters (42.5kg/30kg)

Thursday July 28, 2016 ''

a.
10 minutes to find a heavy Turkish get up
b.
AMRAP 20 minutes
5 strict toes 2 bar
20 kb swings (24kg/16kg)
5 strict handstand pushups
200m run

Wednesday July 27, 2016 ''

50 push up buy in
Then

3 rounds
5 bar muscle ups
7 front squats (85kg/60kg)
9 vups

150 double under buy out

Tuesday July 26, 2016 ''

a.
“Diane”
21,15,9 reps for time:
Deadlift (102kg/70kg)
Handstand push up
– 10 minute cut off

Rest 10 minutes

b.
“Grace”
30 clean and jerk (60kg/40kg) for time:
– 10 minute cut off

Monday July 25, 2016 ''

a.
5 x 2 push press
b.
EMOM 5 minutes
5 burpee box overs (24”/20”)
10 wall ball (9kg/6kg)
c.
100 Russian twists (20kg/10kg)

Saturday July 23, 2016 ''

AMRAP 7 minutes
2 Muscle ups
200m run
5 kettlebell swings (32kg/24kg)

Rest 5 minutes

AMRAP 7 minutes
Burpee

Friday July 22, 2016 ''

a.
20 minutes snatch
b.
AMRAP 5 minutes
20 air squats
20 push press (20kg/15kg)

Thursday July 21, 2016 ''

a.
EMOM 10 minutes
2 Split jerk @80% – 85% 1rm
b.
For quality
40 GHD sit ups
40 back extensions
10 rope climbs