30/09/2014 Tuesday

Workout


Met Con

For Time

7 Deadlift 155/95kg

7 HR Burpee over Box Jumps

7 Clusters 70/45kg

7 KB Swings 32/24kg

7 Bar MU

7 Toes 2 Bar

7 Cal Row

Complete the ladder Down and Up.

(10Min Time Cap)

29/09/2014 Monday

Workout


Met Con

5 Min AMRAP

Ascending 5,10,15,…

Box Jump

Plate Push ups

2Min Rest

then

7Min AMRAP

Ascending 7,14,21,…

KB SDHP 40/32kg

Wall Balls 15/10kg


Strength

Superset:

Split Squats 6p/s

Max Strict Pull-ups

4 Sets

26/09/2014 Friday

Workout


Met Con

For Time

21 DB Thrusters 20/10kg

21 Box Jump

21 KB Thrusters 24/16kg

15 Box Jump

21 Barbel Thrusters 43/30kg

(10 Min Cap)

 

9 Box Jumps

25/09/2014 Thursday

Workout


Met Con

Complete in 2min

20 Burpees

1Min Rest

Complete in 3min

20 Burpees

15 Air sqauts

1Min Rest

Complete in 4min

20 Burpees

15 Airsqauts

20 Push ups

1Min Rest

Complete in 5min

20 Burpees

15 Air squats

20 Push ups

15 Hand stand push ups

1Min Rest

Complete in 6min

20 Burpees

15 Air squats

20 Push ups

15 Hand stand push ups

20 Pull ups

23/09/2014 Tuesday

Workout


Strength

Power Jerk

3-3-3-3-3RM


Met Con

“Nancy”

5 Rounds For Time

400m Run

15 OHS 43/29Kg

19/09/2014 Friday

Workout


Met Con

“KING KONG”

3 Rounds For Time

1 Deadlift 200/140kg

2 Ring Muscle ups

3 Squat Cleans 115/70kg

4 HSPU


8Min Alt EMOM

17 Sit ups

15 Push ups