20150427| Monday
A. 8 minutes
Partner incline sprints
B. Back Squat
6 @ 70%
4 @ 75%
4 @ 80%
2 @ 85%
2 @ 90%
C Workout
3 rounds
20 OH Lunges
10 Burpees
30 KB Swing
20150428| Tuesday
A. OMEM 12 minutes
HPC x 3
B. Workout
60 Double Unders
Then
4 rounds
11 Box Jumps
11 S2OH
Then 60 Double Unders
Then
3 Round
5 pull ups
10 Press Ups
15 Squats
Then 60 Double Unders
20150429 | Wednesday
A. 3 rounds
2 Wall Climbs
12 Sit ups
B. Deadlift 5x5
C. WorkOut
Row 1000m
50 Wall Balls
30 T2B
20150430 | Thursday
A. 3 minutes max reps single arm KB swing
B. "The Chief"
Max rounds in 3 minutes of:
3 Power cleans 60/40
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
20150501| Friday
A. Ladder Drills
B. 5 Rounds
Row 400m
15 OHS 40/20
C. Friday Prowler & Tyre Flips to finish
