Wednesday, September 24, 2014

4 rounds

12 SA Dumbell OVHS
12 Ball Slams
3 partner burpees



Tuesday, September 23, 2014

50 Double Unders
10 Hang power snatch
5 pullups

100 double unders
15 Hang power snatch
10 Pullups

50 Double Unders
10 Hang power snatch
5 pullups

5:30 Class:

3 rounds
35 wallballs
12 pullups

Monday, September 22, 2014

10-5
Thrusters
Lateral bar jumping burpees

then 400m run

Monday, September 15, 2014

12 min AMRAP

12 air squats
6   push press
6   bar facing burpees


Sunday, September 14, 2014

Friday, September 12, 2014

'TK"
20 min AMRAP

8 pull ups
8 kb swings
12 box jumps


Thursday, September 11, 2014





2001m row or run
11 wallballs
11 SA DB Snatch rt
11 SA DB Snatch lt
11 sit ups
11 ball slams
11 kb swings
11 Hang Power Cleans
11 Back Squat
11 Floor Press