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)
