Thursday, October 30, 2014

30 OCT 2014

Overhead Squat 3x5

then

5 Rounds

200m Row
Burpees x 6
Box Jumps x 6
200m Run
Dips x 6
Squat Jumps x 6















29 OCT 2014

Press + Push Press + Push Jerk x 10

then

12:00 EMOMOdds: HSPU x 6Evens: KB Snatch Each Arm x 4

Rest 2 Minutes

12:00 EMOM
Evens: Goblet Squats x 10

Odds: Toe to Bar x 8-10



28 OCT 2014

50% BW Deadlifts x 30
Run 200M
Sumo Deadlift Highpull x 30
Run 200M
KB Clean & Press x 15/15
Run 200M
Turkish Get Ups x 10/10
Run 200 M
Suitcase Lunges x 15/15
Run 200M



Sunday, October 26, 2014

26 OCT 2014


Snatch Grip Deadlift x 5-4-3-2-1

then
 

5 Rounds

Power Snatch x 6

Hanging Knee to Elbow x 10

Row 400M




25 OCT 2014

Ladder Down 10 --> 1

Wallball
Back Squat from Floor #135/95
Run 200M



23 OCT 2014

5 Rounds

Swings x 10
Dips x 2
Swings x 15
Dips x 3
Swings x 25
Dips x 5
Swings x 50



22 OCT 2014

300 Squats

At the start of every Minute do 5 Burpees.

20 Minute Time Cap