13/10/16
10 Burpees
1 Kettlebell Swing (per arm-24/32kg)
9 Burpees
2 Kettlebell Swing
8 Burpees
3 Kettlebell Swing
7 Burpees
4 Kettlebell Swing
6 Burpees
5 Kettlebell Swing
5 Burpees
6 Kettlebell Swing
4 Burpees
7 Kettlebell Swing
3 Burpees
8 Kettlebell Swings
2 Burpees
9 Kettlebell Swings
1 Burpee
10 Kettlebell Swing
12/10/16
3-3-3-2-2-1 Front Squat
Then
10 min AMRAP
5 Thruster (35/50)
20 Double Unders
11/10/16
For Time:
‘Becky’
800m Run
30 Snatches (35/45)
400m Run
30 Hang Clean (35/45)
200m Run
30 Back Squat (35/45)
400m Run
30 Press Up
800m Run
30 Pull Ups
10/10/16
5-5-5-5-5 Shoulder Press
Then
For Time
30-25-20-15-10-5
DB Box Step Overs
DB STOH
(20/10)
07/10/16
5 sets of Max rep Strict Pull Up
Then
20 min Ascending Ladder
1 Pull Up-Press Up-Squat
2 Pull Up-Press Up-Squat
3 Pull Up-Press Up-Squat
(keep climbing the ladder until the time runs out !!!)
06/10/16
30 min EMOM
3 Snatch (45/60)
6 Burpee
9 TTB
ie 1st min Snatch 2nd min Burpee 3rd min TTB
05/10/16
400m Run
50 Pull Up
50 Press Up
400m Run
50 Sit Up
50 Squats
400m Run
04/10/16
5-5-5-5-5 Front Squat
then
5 RFT
7 Hang Power Clean (35/50)
7 Thruster
7 Push Press
