Tuesday 22/03/16
Today’s workout of the day is:
Thruster
3-3-3-2-2-1-1-1
Then play around with Skin the cats. Aim for 10 slow and controlled reps. Break as needed.
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Monday 21/03/16
Today’s workout of the day is:
3 Push Jerks (80/60kg)
9 Box Jumps (24/20″)
AMRAP 5 min
rest 1 min
In 3mins:
Max Double Unders
rest 1 min
3 Push Jerks (60/40kg)
9 Box Jumps
AMRAP 5 min
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Saturday 19/03/16
Today’s team workout is:
1000 rep Saturday fun
100 push press (35/20kg)
100 double unders
100 wallball
100 double unders
100 box jump overs (24/20)
100 double unders
100 Power snatch
100 double unders
100 back extensions
100 double unders
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Friday 18/03/16
Today’s workout of the day is:
The open workout 16.4
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Thursday 17/03/16
Today’s workout of the day is:
EMOM for 12mins
5 sit-ups
15m bear crawl
5 back ext
Happy St. Patricks Day. Gym is open from 10:00 – 13:00.
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Wednesday 16/03/16
Today’s workout of the day is:
10-9-8-7-6-5-4-3-2-1
Clean and jerk (60/40kg)
Complete 1 round of “Mary” between each set.
**”Mary” **
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
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Monday 14/03/16
Today’s workout of the day is:
10 rounds for time:
10 thrusters (40/30kg)
10 ring Press ups (rings must be set 6″ of floor)
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Saturday 12/03/16
Today’s team workout is:
Run 800m
100 Burpees
50 Front Squats (80/50kg)
Run 400m
50 Pull-ups
25 Overhead Squats (60/40kg)
Run 800m
100 Thrusters (40/30kg)
50 Knees to elbows
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Thursday 10/03/16
Today’s workout of the day is:
EMOM for 14mins
10 Squats
15m bearcrawl
10 Press-ups
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Tuesday 8/03/16
Today’s workout of the day is:
Walking lunges with bar in front rack position
10-10-10-10-10
Then
Not for time:
100 sit ups
100 back ext
50 strict pull ups
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