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

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11/02/2014 Tuesday

Workout

Technique

Snatch Complex

-Power snatch

-Squat Snatch

-OHS

Met Con

9 Min AMRAP

Ascending repetitions

3,3,6,6,9,9…..

Wall Balls 20/14lb

OHS 60/38kg

10/02/2014 Monday

Workout

Technique

Squat Clean

Met Con

For Time

21-15-9

Squat Clean (50/30kg)

Burpee Over Bar Jumps

22/01/2014 Wednesday

Workout

Met con

For Time

2.5km Run

50 Burpees

30 Wall Balls 20/14lb

250 Double unders

17/01/2014 Friday

Workout

Met con

“Filthy Fifty”

50 reps of each exercise for time.

Box Jumps

Jumping pull up

Kb swing 16/12kg

Walking Lunge

Knees to elbows

Push Press 20/15kg

Goodmornings 20/15kg

Wall ball 20/14lb

Burpees

Double Unders

15/01/2014 Wednesday

Workout

Strength

1Rm Back Squat

General Conditioning

12min Alternating EMOM

8 Toes to Bar

8 Handstand Push ups

14/01/2014 Tuesday

 

Workout

Strength

Weighted pull-ups 3-3-3-3-3

Met con 1

2Km Row for Time

Met con 2

5min Max Front Squats 60/38kg

Bar hits the floor=3 burpee over bar jumps

Score on total reps of squat.