21 Jan 16
1130

Front Squat (65%x10x3)

* Complete 10 Front Squats every 2:30 for 3 sets *

Metcon (Time)

For Time:

42-30-18

Wall Ball (20/14)

Toes to Bar

20 Jan 16
1100

Shoulder Press (Every min (10 mins) 3 Shoulder Press *)

* You select the weight for the SP *

Metcon (Distance)

5 min Max Distance Row

– Rest 1 min –

4 min Max Distance Row

– Rest 1 min –

3 min Max Distance Row

– Rest 1 min –

2 min Max Distance Row

– Rest 1 min –

1 min Max Distance Row

19Jan16
1100

Metcon (AMRAP – Rounds and Reps)

8 min Amrap

3-6-9-12-15….

Power Snatch (135/95)

Box Jump Overs (24/20)

Metcon (No Measure)

Skill Work: (Not for Time)

10 rounds

10 Hip Extensions

5 Evil Wheel *

* https://www.youtube.com/watch?v=YC2ZGqgJWcY

13 Jan 16
1100

Metcon (Time)

7 Rounds

14 Chest to Bar

28 Abmat Sit ups

14 Shoulder to Overhead (135/95)

12 Jan 16
1100

Front Squat (75%x3x10)

* Complete 3 Front Squat Every min for 10 mins *

Metcon (AMRAP – Rounds and Reps)

7 min Amrap
3 Power Cleans (225/155)
7 Box Jumps (30/24)

Back Squat (1 Rep Max )

Work up to a 1 RM Back Squat in 5 working sets.

1.1.1.1.1

Metcon (Time)

3 Rounds

21 Deadlifts (185/115)

15 Front Squats (185/115)

9 Hang Cleans (185/115)

21 Dec 15
1100

Bench Press (1 Rep Max )

Work up to a 1 RM Bench Press in 5 working sets.

1.1.1.1.1

Metcon (Time)

3 rounds

21 sit ups

14 Push press (135/95)

7 Bar Facing Burpees

I won't be attending due to operations,  i will be here tomorrow.