30 Jun / 2014
Tuesday 1st July
A. Back Squat
9 x 4 sets @ 70%
B. AMRAP in 12 Mins of:
200m Run
12 x Box Jumps (24/20″)
10 x Ring Push Ups
8 x K2E
C. Finisher:
3 x 15 Good Mornings with Blue Band or 20kg bar
29 Jun / 2014
Monday 30th June
A. High-Hang Snatch
3 x 5 Sets @ 60%
B. The Ghost
6 rounds of:
1 minute of Rowing (Calories)
1 minute of Burpees
1 minute of Double-unders
1 minute rest
Score is total reps.
Great hip extension and receiving position – age 6.
27 Jun / 2014
Saturday 28th June
A. 12 Mins to work to 1RM Clean (Power or Squat)
B. ‘Blake’
4 RFT of:
30m Walking Lunge with 20/10kg plate overhead
30 x Box jump (24/20″)
20 x Wallball (9/7kg to 10′)
10 x Handstand Push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
26 Jun / 2014
Friday 27th June
A. Complete 5 sets of the complex (off racks):
1 x Heaving Snatch Balance
2 x Overhead Squats (as deep as possible while maintaining upright body position)
B. 10-1 for time of:
Toes 2 Bars
Pistols (alternating legs)
Superman/Back Extensions
Ab Mat Sit-ups x 2
C. Finisher: Weighted/Strict Pull-Ups
5 – 5 – 5 – 5 – 5
25 Jun / 2014
Thursday 26th June
A. EMOM for 6 Mins complete:
2 x Power Cleans
1 x Squat Clean
B. 12 Min AMRAP of:
10 x Thrusters (42.5/30kg)
7 x Pull Ups
5 x Ring Dips
or C. AWOD – “Heartbreak Kid”
3 RFT of:
10 x Front Squats (80/60kg)
20 x C2B Pull ups
50 x Double unders
24 Jun / 2014
Wednesday 25th June
A. Back Squat
7 – 7 – 7 – 7 – 7 @ 75%
B. 3 RFT of:
20 Calorie Row
3 x Rope Climbs to 15′
15 x Hand Release Push Ups
or C. AWOD: “Shlitz”
4 RFT:
400m Run
4 x Muscle ups
40 x Double unders
23 Jun / 2014
Tuesday 24th June
A. Hang Snatch
2 – 2 – 2 – 2 @ 80%
B. Push Jerk
3 – 3 – 3 – 3 @ 85%
Accumulate 50 x T2B in sets of 5 b/w sets.
C. Clean Pulls
5 – 5 – 5 – 5 @ 95% of Clean
22 Jun / 2014
Monday 23rd June
A. 4 x 400m
Men: On the 3:00
Ladies: On the 4:00
B. AMRAP in 10 Mins of:
10 x KB Swings (24/16kg)
10 x Goblet Squats (24/16kg)
10 x Burpees
C. Finisher:
3 x 15 Good Mornings with band or 15kg bar only
20 Jun / 2014
Saturday 21st June
To celebrate the 50th Birthday for one of our awesome members (she knows who she is)
‘Filthy Fifty’
For Time:
50 Box Jumps (24/20″)
50 Jumping pull-ups
50 KBS (16/12kg)
Walking Lunges (50 steps)
50 Knees to Elbows
50 Push Press (20/15kg)
50 Supermans (or 50 GHDs)
50 Wall Ball shots (9/7kg)
50 Burpees
50 Double Unders
Compare to 28 Dec 2013
19 Jun / 2014
Friday 20th June
A. Handstand Drills & Skills
10 Mins
B. ‘Nate’
20 Min AMRAP of:
2 x MU
4 x HSPU
8 x KB Swings (32/24kg)
