12.7.15 MONDAY “REPSECUTIONER”
3 Rounds of: 5min AMRAP of: 10 Wall Balls…20/14…10/9 10 Chest to Bar Pull Ups 10 Thrusters…115/75 10 SDLHP…115/75 10 Burpee Over Bar 5min Rest... Read More
12.6.15 SUNDAY “ROW SANDWICH”
ENDURANCE: 1mile Run 3min Rest 2000m Row 3min Rest 1mile Run For Time OLYMPIC- Snatch
12.5.15 SATURDAY “2 WHEELER”
With a partner complete the following: 5 Rounds of: 12 Burpee Tire Flips 12 Wall Walks (split reps between partners) For Time
12.4.15 FRIDAY “TRIFECTA”
150m Prowler Push…270/180 3min Rest 9 Rope Climbs 2min Rest 800m Run For Time
12.3.15 THURSDAY “TABATA ALOTTA”
Tabata= 8 Rounds of 20sec work, 10sec rest Tabata Calorie Row Tabata Butterfly Sit Ups Tabata 10m Shuttle Touch Tabata Wall Balls…20/14…10/9 For Total Reps
12.2.15 WEDNESDAY “GROWING JANES”
60 G.I. Janes (sub- Burpee Bar Touch) (EMOM 4 Toes to Bar, 4 KB Swings…70/53) For Time (15min Time Cap)
12.1.15 TUESDAY “WATER WINGS”
30…20…10 of: HSPU’s…45’s Calorie Row For Time (12min Time Cap)
11.30.15 MONDAY “SNAKE OIL”
3 Rounds of: 6min AMRAP of: 9 Bar Muscle Ups (sub- 18 C2B Pull Ups) 15 Heavy Wall Balls…30/20…10/9 21 SDLHP’s…135/95 15 OHS…135/95 9 Burpee... Read More
11.29.15 SUNDAY “ROUND UP”
ENDURANCE: 10 Rounds of: 10 Push Ups 15 Butterfly Sit Ups 20 Calorie Row 30 Double Unders 1min Rest For Time OLYMPIC- Snatch
11.28.15 SATURDAY “SERIES 7”
7 Rounds of: 7 HDD Wall Balls…20/14…12/11 7 Toes to Bar 7 Burpee Onto Plate…45 7 KB Swings…70/53 For Time (15min Time Cap)