Archive for December, 2014

06/12/2014

Metcon

20 Bosu Side Steps
8 KB Swings (32/24)
3 Inverted Burpees

Rest 3min

Metcon

10min AMRAP

25 Double Unders
10 DB front rack forward lunge R and L + push press (45/30)
5 Chest to Bar Pull Ups (Scale Banded)

Rest 3min

Metcon

10min AMRAP

20 cal Row
50m Farmers Walk (tough/you pick weight)
10 Sit-ups

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05/12/2014

Strength

A. 30 Minutes to complete
3-4 sets of:
8 DB Stab Ball Bench Press
Rest 60 seconds
8 Bat Wings @ 1515
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
45 Secs Side Plank (each side)
Rest 60 seconds

Row

1000m Row for Time
Max Effort

Metcon

5 rounds for time

20 Wall Ball Shots
10 Push-Ups

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04/12/2014

Strength

A. 30 Minutes to complete
3-4 sets of:
8 DB Stab Ball Bench Press
Rest 60 seconds
8 Bat Wings @ 1515
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
45 Secs Side Plank (each side)
Rest 60 seconds
1000m Row (Time)
Max Effort 1000m Row

Metcon

5 rounds for time

20 Wall Ball Shots
10 Push-Ups

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03/12/2014

Strength

25 Minutes to Complete
3-4 Sets

15 Inverted Rows (Supinated)
15 Reverse Hypers (GHD)
15 Tricep Extension (each)

Rest 1 Min b/w

Metcon

10 Rounds for Time

1 Rope Climb
200m Run

One Partner Working at the time

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02/12/2014

Goblet Squat

12x12x12x12

Rest 2 minutes between sets
Time Cap 15 Minutes

Squat Clean

Practise With Dumb Bells for 15 Minutes

Metcon

6 Minute AMRAP

4 DB Hang Squat Clean (45/25)
8 Hand Stand Push Ups

Rest 4 Minutes before next AMRAP

Metcon

6 Minute AMRAP

10 Toes To Bar
20 KB Swings (24/16)
30 Double Unders

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01/12/2014

Bench Press

12x12x12

Rest 3 minutes between sets

Metcon

Teams Complete 5 Rounds for time

30cal row
30 bosu med ball twist
30 wall balls

Time cap 30 minute

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