20150413 | Monday
A. 3 minute ladder
2,4,8,10,12......
Squats
Burpees
Sit ups
B. Sumo Deadlift 5 sets for 3 reps
Work up to about 70% of you regular deadlift
C. 12 minute AMRAP
20 KB/DB clean n press (10 each arm)
20 Double Unders
10 Pull Ups
20150414| Tuesday
A. 25 minute AMRAP
20 KB Swing
30 Box Jumps
20 KB Swing
40 Push Press
20 KB Swing
50 OH Lunges
20 KB Swing
40 Wall Balls
20 KB Swing
30 Press ups
20 KB Swing
20150415 | Wednesday
A. 4 rounds Junk Yard Dog
B. OMEM 16 minutes
Odds - 6 Front Squats
Evens - Strict Pull Ups (unbroken)*
* if less than 3 move to ring rows - max ring rows in 30 seconds
C.
Double Unders
Sit Ups
20150416 | Thursday
A. KB see saw press
2 rounds
6-8-10-8-6
Rest between sets - no more than 60 seconds
B. 5 Rounds
Run 200m
50 Squats
20150417 | Friday
A. Plank Work..... and other isometric hold fun!
B. 4 rounds
3 Squat Cleans * 80% of max
12 Box Jumps
8 Toes to Bar
*Alternative scaling - 3 hang cleans / 15 KB Swing
C. Prowler & Tyre Flips to finish
