20150511 | Monday
A. 3 Rounds
20 Double unders
5 Burpees
B. Front Squat
6 @ 70%
4 @ 75%
4 @ 80%
2 @ 85%
4 @ 80%
6 @ 70%
C. Workout
21-15-9
Box Jumps
KB Swing
Pull Ups
20150512 | Tuesday
"Fight Gone Bad”
3 rounds
Wall Ball
KB Swing
Box Jumps
Push Press
Row for Calories
20150513 | Wednesday
A. OMEM
Hang Power Clean x 3
B. WorkOut
5 Rounds
in 3 minutes
run 400m
AMRAP Pull ups
Rest 30 Seconds
20150514 | Thursday
Filthy 50
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wallball
50 Burpees
50 Double unders
20150515 | Friday
A. Warm Up
B. Strict Press 4x5
C. 3 rounds
20 G2OH
12 Burpee Box Jumps
D. Friday Prowler & Tyre Flips to finish
