15 May 2014
Friday 16th May
A. Muscle Up Practice
B. 15 – 12 – 9 – 6 – 3 reps for time of:
Power Cleans (60/42.5kg)
Ring Dips
C. AWOD – 4 RFT of:
9 x Squat Cleans (70/50kg)
9 x HSPU
6 x Hang Power Cleans (70/50kg)
6 x Muscle ups
14 May 2014
Thursday 15th May
A. Front Squat
3 – 3 – 3 – 3
B. For time:
15 x Squat Cleans (42.5kg/30kg)
800m Run
15 x Thrusters
600m Run
15 x Front Squats
400m Run
15 x Push Press
200m Run
* Use same bar and weight for all movements.
13 May 2014
Wednesday 14th May
A. Cindy
20 Min AMRAP of:
5 x Pull Ups
10 x Push Ups
15 x Squats
or
B. AWOD – Mary
20 Min AMRAP of:
5 x HSPU
10 x Pistols
15 x Pull Ups
12 May 2014
Tuesday 13th May
A. 4 x 400m Sprints
Men: On the 3:00
Ladies: On the 4:00
B. 12 Min AMRAP of:
5 x T2B
10 x Burpees
15 x KB Swings (24/16kg)
30 x Double unders
Finisher:
4 x Blue Band Sprints (2 Up & Back)
11 May 2014
Monday 12th May
A. Hang Power Snatch
2 – 2 – 2 – 2
B. 5 Sets of the complex:
1 x Squat Clean
1 x Hang Power Clean
1 x Push Press
1 x Push Jerk
C. Back Squat
3 x 3 @ 85%
09 May 2014
Saturday 10th May
‘Rankel’
20 Min AMRAP of:
6 x Deadlift (100/70kg)
7 x Burpee pull-ups
10 x KB Swings (32/24kg)
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
08 May 2014
Friday 9th May
A. Hang Cleans
2 – 2 – 2 – 2 – 2
B. 21 – 15 – 9 – 6 – 3 reps for time of:
Push Ups
Front Squats (60/42.5kg)
Burpees
or C. AWOD – Nasty Girls
3 RFT of:
50 x Air Squats
7 x MU
10 x Hang Power Cleans (60/42.5kg)
*15 Cut Off
07 May 2014
Thursday 8th May
A. 3 RFT of:
Row 200m
20 x Air Squats
200m Run
B. 12 Min AMRAP of:
20 x DU
20 x Wall Ball (9/7kg)
20 x Jumping Alternating Lunges
06 May 2014
Wednesday 7th May
A. High Hang Snatch
2 – 2 – 2 – 2 – 2
B. 3 Rounds of ‘RJ’
3 RFT of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 x Push-ups
or C. AWOD – ‘Fore’
Max Reps in:
4 minutes of Clean and Jerks (60/42.5kg)
4 minutes of Rowing for Calories
4 minutes of Burpees
05 May 2014
Tuesday 6th May
A. Back Squat
3 – 3 – 3 – 3 – 3
B. 10 Min AMRAP of:
6 x Ring Dips
8 x Medball Cleans (9/7kg)
10 x Box Jumps (24/20″)
Finisher: Ab Complex x 5
3 x Hollow Rocks
3 x Superman
3 x V-Sit Ups
3 x V-Holds with twist (3 each side)
