Wednesday 21 September 2016
21/09/16
STRENGTH
5-5-5-5-5 Front Squat
ASSISTANCE WORK
5x 15-20 Goblet Squat
Tuesday 20 September 2016
20/09/16
30 min AMRAP
5 Hand Stand Press Up (5 Pike Press Up/10 Seated Dumbbell Press)
10 Bumper Plate Ground To Over Head (10/20kg)
30 Double Unders (60 Singles)…
Friday 17 September 2016
17/09/16
STRENGTH:
3 Sets of Max Rep Strict Handstand Push Up with 3 minutes rest between sets
CONDITIONING:
Tabata 1
Prisoner Squat
HRPU
Tabata 2
Swimmers
Flutter Kicks
Tabata 3
Pull Ups
Mountain Climbers…
Thursday 15 September 2016
15/09/16
20 min AMRAP
5 Weighted Pull up
10 Kettle Bell Swing (32/24)
25 Double Unders…
Wednesday 14 September 2016
14/09/16
5 RFT
10 Power Clean (45/60)
15 Hand Release Press Up
1 minute rest between rounds…
Monday 12 September 2016
12/09/16
’09/11 Rememberance WOD’
2001m Run
11 Box Jump (24/30)
11 Thruster (40/55)
11 Burpee C2B
11 Power Clean (60/75)
11 HSPU
11 KBS (16/24)
11 T2B
11 Deadlift (60/75)
11 Push Jerk (35/50)
2001m Run
Friday 09 September 2016
09/09/16
For Time
800m Run
100 Air Squats
75 AB Sit ups
50 Press Ups
25 Pull Ups
800m Run…
Thursday 08 September 2016
08/09/16
STRENGTH:
10 min EMOM
3 Pull Up
2 T2B
1 C2B
CONDITIONING:
50 Bodyweight Back Squats for time
(EMOM 5 Burpees)…
