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17Nov-21Nov2014

Monday:

40 Squats

400m Run

30 Push Up

300m Run

20 Knees to Elbows

200m Run

Tuesday:

Jerk

5*5*5*5*3*3*3*3*1*1*1*1

10 Pull Up

20 Ab Mat Sit Up

30 Double Unders

Wednesday:

“Cindy”

20min AMRAP

5 Pull Up

10 Push Up

15 Squats

Thursday:

8 Curtis P

20 Push Up

400m Run

60 Flutter Kicks

Friday:

4 Stairs

10 Burpees

12KB Swing

400m Run

10Nov2014-14Nov2014

Monday:

10 Thruster

3 Stairs

20 Box Jumps

400m Run

Tuesday:

“John Rankel”

20min AMRAP

6 Deadlifts

7 Burpee-Pull Up

10 KB Swings

200m Run

Wednesday:

12 Front Squats

20 CF Push Up

25 Sit Up to Pike

60 Jump Rope

Thursday:

Push Press

5*5*5*5*3*3*3*3*1*1*1*1

40 Lunges

300m Run

25 Knees to Elbows

Friday:

9 Deadlift

12 Wall Ball

15 Box Jumps

400m Run

3Nov-7Nov2014

Monday:

400m Run

15 Thruster

12 Ring Dip

400m Run

10 Thruster

8 Ring Dip

Tuesday:

Sumo DLHP 5*5*5*5*3*3*3*3*1*1*1*1

20 Ring Row

15/15 Tire Sledge

20 Ab Mat Sit Up

Wednesday:

200m Sand Bag Run

20 Push Press

200m Run

20 Front Squats

100 Jump Rope

Thursday:

“Diane”

21-15-9

Deadlift

Hand Stand Push Up

3 Rounds

V-Sits

Knees to Elbows

Ab Mat Sit Up

Leg Lift

Friday:

12 Front Squat

3 Stairs

20 Push Up

15 Knees to Elbows

300m Run

27Oct-31Oct 2014

Monday:

“Kelly”

400m Run

30 Box Jumps

30 Wall Ball

Tuesday:

Clean  5*5*5*5*3*3*3*3*1*1*1*1

40 Lunges

25 Push Up

20 Toes to Bar

Wednesday:

21*18*15*12*9*6

Ring Row

CF Push Up

Sit Up

Burpee

Thursday:

“Willy”

Three Rounds for Time

800m Run

5 Front Squats

200m Run

11 Chest to Bar Pull Up

400m Run

12KB Swings

Friday:

12 Push Up

12 Thruster

12 Knees to Elbows

25 Double Unders

400m Run