Friday 9/11/12

@17:00

"Filthy fifty"

50 box jumps
50 jumping pull ups
50 back extentions superman
50 knees to elbows
50 burpees
50 walking lunges
50 push press
50kb swings
50 wall balls
50 DU/200singles

@18:00

4rounds  For time of:

25 ring dips
25 jump over box
25 pull ups
25 wall balls @9kg

Thursday 8/11/12

@16:30 advanced

"Linda"


@17:30

Tabata

Sit ups med ball
Knees to elbows
Pull ups/ ring rows
Kb clean and press

Wednesday 7/11/12

@16:30

10mins amrap of:
8 OHS @40/30kg
20DU
8SDLHP @40/30kg
20DU
8 push press @40/30kg

10 mins Rest

10mins amrap of:
6/6 reps KB Snatch @24/16kg
10TTB
6/6reps  walking lunges @15/10kg

10 mins rest

10 mins amrap of :
5 TTB
10KB Swings @32/24kg

@17:30

10 mins amrap of:
 9 push ups HR
18goblet squat

10 mins rest

10mins amrap of :
10 burpees
10 swings

 10 mins rest

10 mins amrap of :

8 HPDL
16 sit ups
32 lunges alternative

Tuesday 6/11/12

@17:30

2 Men + 2 Women

For Time:
75 KB Swings 

150 Burpees

150 Jump Over Box 24in
75 front squats
35 Ring push ups
150 Sit Ups
300 DU
150 OH Walking Lunge 10kg

@18:30advanced

2 Men / 2 Women

For Time:
75 KB Swings @32/24kg
150 Burpees
150 Jump Over Box
75 Overhead Squats 60/40kg
35 Muscle Ups
75 TTB
300 DU
150 OH Walking Lunge dbs

Monday 5/11/12

@10:00

18 mins amrap of:

12 knees to elbows
9 box jumps
5 push press


@17:00 advanced

21 OHS
12HSPU(strict)
15OHS
9HSPU
9 OHS
5HSPU



@19:00
3 rounds

500m
50 HPDL
50 sit ups
50 singles / 25 DU

Saturday 3/11/12

@10:00

4rounds for time

30 du
15 / 25strict pull ups
50m OH lunges@10/15kg


@11:00

3 rounds for time of:

15 over box jumps
20 double unders
25 sit ups
30 push ups HR
 Penalty: 30secs shuttle run every time they break

Friday 2/11/12

@10:00, 17:00

For time :

20 pull ups
30 burpees plate
60 knees to elbows
90 sit ups
200 skipping rope
35m Lunges
25 times shuttle run


18:00 advanced

10 dl
30 burpees over bar
50 ttb
70 over box jumps
90 DU
100swings