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13 Feb 2014

Friday 14th February

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A. Bench Press

3 – 3 – 3 – 3 – 3

B. 3 RFT of:

Row 500m
20 x Burpees
Run 400m

1102 LBs = 500kg

13 Feb 2014

Thursday 13th Feb

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9.30am Class Today has been cancelled. Sorry for the late notice.

A. Pendlay Row

3 – 3 – 3 – 3 – 3

B. 15 Min AMRAP of:

5 x Pull-Ups
7 x Wall Balls
9 x Jumping Lunges
21 x DU

12 Feb 2014

Thursday 13th February

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9.30am Class Today has been cancelled. Sorry for the late notice.

A. Pendlay Row

3 – 3 – 3 – 3 – 3

B. 15 Min AMRAP of:

5 x Pull-Ups
7 x Wall Balls
9 x Jumping Lunges
21 x DU

11 Feb 2014

Wednesday 12th February

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A. Hang Clean

12 Mins to practice or work to 3 RM

B. 3 RFT of:

400m Run
21 x KB Swings (24/16kg)
12 x Thrusters (42.5/30kg)

10 Feb 2014

Tuesday 11th February

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A. Weighted/Strict Pull-Ups

5 – 3 – 3 – 1 – 1

B. ‘Mini Mary’

AMRAP in 12 Min of:

3 x HSPU
6 x Pistols
9 x Pull-Ups

C. AWOD – 12 Min AMRAP of:

3 x Muscle-Ups
6 x HSPU
12 x Pistols

PullUp

09 Feb 2014

Monday 10th February

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A. Back Squat

4 – 4 – 4 – 4 – 4

B. EMOM for 8 Mins complete:

3 x Deadlifts
2 x Power Cleans
1 x Push Jerk

Legs Meme

07 Feb 2014

Saturday 8th February

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A. 15 Mins to work to find:

1RM Squat Clean

B. ‘Klepto’

4 RFT of: 

27 x Box jumps, 24″ box
20 x Burpees
11 x Squat cleans (65/45kg)

06 Feb 2014

Friday 7th February

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A. Push Press

4 – 4 – 4 – 4 – 4

B. In 12 Mins:

Row 1000m, then in the remaining time complete AMRAP of:
10 x Ring Dips
Run 200m

or C. AWOD – For time:

35 x Thrusters 20/15kg
75 x DU
5 x MU
25 x Thrusters 40/30kg
50 x DU
7 x MU
10 x Thrusters 50/35kg
25 x DU
9 x MU

05 Feb 2014

Thursday 6th February

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A. Power Cleans

3 – 3 – 3 – 3 – 3

B. AMRAP in 9 mins of:

Escalating ladder up by 3’s of:

Front Squat (52.5/35kg) and
Bar-Facing Burpees

Complete 3 FSqt and 3 BXJ, then 6 of each, then 9 of each etc until 9 Mins is over. Burpees must have 2 foot take off.

or C. AWOD:
21 – 15 – 9 reps for time of:

Power Cleans 61/42.5kg
C2B Pullups

04 Feb 2014

Wednesday 5th February

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A. 5-10-5 Agility Run.

5 x Attempts – Record your fastest time only.

B. 3 RFT of:

400m Run
7 x Shoulder to Overhead (52.5/35kg)
14 x Pull-Ups
21 x Air Squats