Tuesday 22/1/13

@17:30 advanced

@18:30

5 Rounds for time of:

15 deadlift
15 air squat
15 burpees - swings
15 sit ups

Saturday 19/1/13

@11:00

100 wall balls
100 sit ups
100 box jumps
100 thrusters
100 swings

Friday. 18/1/13

@10:00

2 rounds For time

21 wall balls
15 front squat
21 box jumps
15 back squat
21 burpees
15 push press


@17:00

2 rounds for time

21burpee pull up
20m bear crawl
15 push ups Hr
20m broad jump
9 push press
20m burpee broad jump

@19:00 advanced

Wednesday 16/1/13

@10:00

3 rounds for time of

100m shuttle run
25 pull ups
25 thrusters

@16:30 advanced

@17:30

4rounds for time of:

400m run
30 swings
20 burpees

Tuesday 15/1/13

@18:30
5 rounds for time of:

30 sit ups
25 hpdl
25 push ups hr
30 air squat

@19:30 advanced

Monday 14/1/13

@10:00

50 box jumps
40 wall balls
30 push ups Hr
20 pull ups
10 burpees

3 rounds 3 mins rest between rounds

@17:30 advanced
@18:30

Tabatta

Push ups
Swings
Box jumps/wall balls
Air squat
Sit ups

Saturday 12/1/13

@11:00 All

Cindy