Friday, May 30, 2014

Friday 30th May

20 minute AMRAP:
50 Double Unders
40 Air Squats
30 KB Swings (24/16kg)
20 Dish Rocks
2 Rope Climbs

Thursday, May 29, 2014

Thursday 29th May

EMOM 8 minutes:
1 Deadlift + 1 x (3 Position Clean (High to Low))

Wednesday, May 28, 2014

Wednesday 28th May

WG Bench Press
5 x 5

Tuesday, May 27, 2014


Tuesday 27th May

4 rounds:
3 minutes on/3 minutes off:
10 Power Snatches (50/35kg)
15 Toes to Bar
20 Double Unders

Monday, May 26, 2014

Monday 25th May

HB Back Squat (Box)
5 x 5

Saturday 24th May

EMOM 15 minutes:
2 Deadlifts + 2 Hang Power Cleans + 2 Push Presses (70/52.5)

Friday 23rd May

For time:
30-20-10
Burpees
Russian Swings (32/24kg)
Box Jumps

Thursday 22nd May

14 minute AMRAP:
2,4,6,…
Medball Thrusters
Toes to Bar
(E2MOM 30m Bear Crawl)

Wednesday 21st May

Floor Press
10-8-6-4-2

Tuesday, May 20, 2014

Tuesday 20th May

8 rounds:
30 seconds work/30 seconds rest
Max Power Cleans (60/40kg)
REST 3 minutes
8 rounds:
30 seconds rest/30 seconds work
Max Push Jerks (60/40kg)

Monday 19th May

Deadlift
6-6-6-6

Saturday 17th May

“Nasty Girls”
3 rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (60/40kg)

Friday, May 16, 2014

Friday 16th May

15 minute AMRAP:
20 Russian Swings 32/24kg
20 Toes to Bar
20m Burpee Broad Jumps
200m Row

Thursday, May 15, 2014

Thursday 15th May

18 minute AMRAP:
5,10,15,…
Hang Power Snatch (40/25kg)
Wall Balls (9/6kg)
100m Sprint

Wednesday, May 14, 2014

Tuesday, May 13, 2014

Tuesday 13th May

10 rounds:
1 minute on/1 minute off:
10 Thrusters
40 Double Unders

Monday 12th May

Max HB Back Squat

Friday 9th May

For time:
12-9-6
Power Snatches (60/40kg)
Chest to bar Pull-ups

Thursday 8th May

For time:
100,80,60,40,20 Double Unders
10,8,6,4,2 Wallwalks
20,18,16,14,12 Deadlifts (70/45kg)

Wednesday, May 7, 2014

Tuesday, May 6, 2014

Tuesday 6th May

6 rounds:
2 minutes on/2 minutes off:
5 Power Cleans (50/35kg)
10 Pull-ups
15 Burpees
1 Rope Climb
(each round increase rope climb by one rep)

Monday 5th May

HB Back Squat
5 x 3

Saturday 3rd May

20 minute AMRAP:
50 Wall Balls (9/6kg)
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Burpees
30 Chest to Bar Pull-ups
20 Cleans (60/40kg)
20 Jerks (60/40kg)
10 Snatches (60/40kg)
10 Muscle-ups

Friday, May 2, 2014

Friday 2nd May

EMOM 20 minutes:
ODD: 3 Power Snatches
EVEN: 7 Ball Slams (9/6kg)

Thursday, May 1, 2014

Thursday 1st May

For time:
500m Row then
50 Russian Swings (32/24kg)
40 OH Plate Lunge (20/15kg)
30 Burpees
4 Push/Pull Prowler (20/10kg)