20150601 | Monday
A. 15-12-9
KB Swing
Pull Ups
B. Push Press
Work up to 85% then 3x3
C. Work Out
30 Double Unders
then
5 Rounds
20 Sit Ups
20 G2OH
20 OH Lunges
Then 30 Double unders
20150602 | Tuesday
A. Mini Miagi
30 Deadlifts 60/40
30 Double KB swing 24/16
30 Push-ups
30 Clean & Jerk 60/40
30 Pull-ups
30 Kettlebell “taters” 24/16
30 Box jumps 24/20
30 Wall climbs
30 Knees to Elbows
30 Double-unders
20150603 | Wednesday
A. Partner Runs
400m
200m
200m
400m
B. Barbell Complex
3 Rounds
Deadlift
Bar Jump Burpee x4
Deadlift x 2
HPC x 2
Bar Jump Burpee x4
Deadlift x3
HPC x 3
Front Squat x 3
Bar Jump Burpee x4
Deadlift x4
HPC x 4
Front Squat x 4
Push Press x 4
Bar Jump Burpee x4
C. Prowler
20150604 | Thursday
3 x 9 minute AMRAPS
1.
20 OH Squat
20 Wall Balls
20 Burpees
20 Double Unders
2.
15 OH Squats
15 Wall Balls
15 Burpees
15 Double Unders
3.
10 OH Squats
10 Wall Balls
10 Burpees
10 Double Unders
20150605 | Friday
A. 3 teams
3 Rounds
30 Tyre flips
200m Run
B. Front Squat
6-4-4-3-2
Last double should be approx 90%1RM
C.
3 rounds
8 Hang Power Clean 50/30
8 Burpee box jump Overs
8 S2OH 50/30
