20151005 | Monday
A. 4 min AMRAP
2 Wall Climbs
8 Burpees
B.Front Squat
5-5-5-3-3-3
C. Work Out
12 min AMRAP
20 KB Swing
10 Box Jumps
10 Bar Thrusters
20151006 | Tuesday 45 min class
24 Min AMRAP
5 Clean & Jerks 60/40
10 KB Swing Heavy 32/24
15 T2B
20 Box jumps
25 Sit ups
30 Burpess
25 Sit Ups
20 Box Jumps
15 T2B
10 KB Swing Heavy 32/24
5 Clean & Jerk 60/40
Run 1 Lap
20151007 | Wednesday
A. Ladder Drills & Roll
B. Push Jerk
5-5-5-3-3-3
C. WorkOut
8 min AMRAP
20 Double Unders
5 Deadlift (70% Max)
20151008 | Thursday
A. Rowing Sprints 4 x 400
B. 14 minutes OMEM
E: DL, HPC,FS,FS
O: 30 Seconds Burpees
C Workout
4x3min AMRAPS
10 KB Swing 24/20
10 PLYO Lunges
20151009 | Friday
A. 4 min AMRAP
20 DB G2OH
20 Sit Ups
B.Deadlifts
5-5-5-3-3-3
C.Partner Workout
Assessed the following ladder as far as you can in 10 minutes
2,4,6,8,9,10…..
Pull Up s
Burpees
Hang Power Cleans
D. Prowlers
