Thursday, November 27, 2014

Short and sweet...

5 rounds

7 Hang Squat Cleans
35 Double Unders


Wednesday, November 26, 2014


3 Front Squats
3 HSPU

6 Front Squats
6 HSPU

9 Front Squats
9HSPU

continue this pattern for 7 min...





Tuesday, November 25, 2014

20min AMRAP

5 T2B
10 Deadlifts
15 Wallballs



Monday, November 24, 2014

40-30-20-10

Dumbell SA Ground to Overhead
Box Jumps



Wednesday, November 5, 2014

4 rounds

27 wallballs
10 strict pullups
7 ring push ups

Tuesday, November 4, 2014

5 rounds

10 push press
30 double unders


or
4 rounds

30 DU
10 Gr 2 OVH
10 ring dips

Monday, November 3, 2014

21-15-9

Thrusters
Goblets Squats
Burpees


Or
3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump then

1000m run then
3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump

rest 3min then

3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump

Sunday, November 2, 2014