2015 WK 34
The Max Effort % for this week are
5-5-5-3-3-3
55% 63% 70% 77% 85% 93%
20150810 | Monday
A. 16-12-8
OH Lunges
Sit Ups
B.Back Squat
5-5-5-3-3-3
C. Work Out
3x4min AMRAP
21 KB Swing
12 Burpees
20150811 | Tuesday 45 min class
24 min AMRAP
5 Deadlift (BW)
10 Burpees Bar Jumps
20 Box Jump
30 OH Lunges
40 KB Swing
30 OH Lunges
20 Box Jumps
10 Burpess Bar Jumps
5 Deadlifts
run 450m
20150812 | Wednesday
A. Warm Up
B. Push Press
5-5-5-3-3-3
C. WorkOut
Double unders
Sit Ups
20150813 | Thursday
A. 200M TYRE FLIP
B.OMEM 12
Hang Power Clean x 3 (80% of Max Effort last week)
C Workout
AMRAP
KB Complex
20150814 | Friday
A.Warm Up
B.Deadlift
5-5-5-3-3-3
C.Partner Workout
12 minute AMRAP
S2OH
OH Squat
Run 200 (as a pair)
Thruster
OH Lunges
Run 200 (as a pair)
BAR CAN ONLY TOUCH THE FLOOR WHILE YOU ARE RUNNING - IF IT DOES AT ANY OTHER TIME - 5 BURPEES
D. Prowlers
