2015 WK 38
20150914 | Monday
A. 4 min AMRAP
10 DU
5 Burpees
10 Squats
B.Back Squat
6-6-4-4-2
C. Work Out
8 Minute AMRAP
20 OH Lunges
20 KB Swing
20 Sit Ups
20150915 | Tuesday 45 min class
24 Min AMRAP
50 Squats
Run 200m
40 Burpees
Run 200m
30 G2OH
Run 200 m
20 Wall Balls
Run 200 m
10 Deadlifts (BW)
Run 200m
20150916 | Wednesday
A. Ladder Drills
B. 15 Minutes to find Max
Hang Power Clean x 2 + S2OH
C. WorkOut
4 Rounds
10 Hand Release Push Ups
15 Box Jumps
10 Pull Ups
20150917 | Thursday
A. Sprints 4 x 200
B. 12 minutes OMEM
30sec Front Squats
30sec Bar Jump Burpees
C Workout
Row 1000m then
21-15-9
Deadlift
Powerclean ( scaling option Hang Power Clean)
50/30 kg
20150814 | Friday
A.Max Reps
1 Min Squats
1 Min Press Ups
1 Min Sit Ups
B.Strict Press
5 x 5 (75%)
C.Partner Workout
8 Min AMRAP
50 Thrusters
20 T2B
60 KB
D. Prowlers
