Monday 02/19/18
35 Min Amrap
100 Du's
75 Wall Balls
50 Box Jump Overs
25 Toes To Bar
50 Burpee
25 Pull Ups
50 Box Jump Over
75 Wall Balls
100 Du's
Tuesday 20/02/18
7 Min Amrap
30 Sec Side plank rotations ES
10 SL Glute Bridge
2 Bottom up TGU
6 Rounds
10 Double KB Cleans
10 Double KB Push Press
100ft Front Rack Carry
Run 400m
Rest 1 min
Run 200m
Rest 1 min
Run 400m
Rest 1 min
Run 200m
Wednesday 21/02/18
6 Min Amrap
50 ft Bear crawl
50 ft Broad jump
10 KB Swings
Deadlift - Week 7
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
OR
1x10 @ 20RM weight
3 x 10 @ 80% of above
3 x
10 B SL RDL
15-20 Unbroken Hollow Rocks
In Pairs
One works one rests 2 sets each
Row
1 - 50 Sec on 10 Sec off
2 - 45 sec on 15 sec off
3 - 30 sec on 30 sec off
Thursday 22/02/18
2 x
4 Min Amrap
9 Thrusters
20 Du's
3 Min Max Distance Row
Rest 3 MIns
4 Min Amrap
9 Power Cleans
20 Du's
3 Mins Max Distance Row
Rest 3 mins
Friday 23/02/18
3 x
10 OH Squats
10 Hollow Rocks
Back Squat - Week 6
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
OR
1x10 @ 20RM weight
3 x 10 @ 80% of above
10 min Cindy
5 Pull Ups
10 Press Ups
15 Squats
or
10 Min Mary
5 HSPU
10 Pistols
15 Pull Ups