25 MAR 2014

Work 2:30, Rest 1:00 x 2
AMRAP in 2:30 each couplet, rest
for 1:00 minute between couplets, rest
for 2:00 minutes between rounds

Dead Cleans x 5 (es)
Front Squats x 5 (es)

Get Up Sit Ups x 5 (es)
Russian Twists x 10

Press x 5 (es)
Tactical Lunges x 10

Hand Release Push Ups x 10
Rows x 5 (es)

18 MAR 2014

21-18-15-12-9-6-3
Push Press - GHD Sit Ups - Ring Row x 21

Squat Thrust to Clean - Back Extension - Lunge x 18

Push Press - GHD Sit Ups - Ring Row x 15

Squat Thrust to Clean - Back Extension - Lunge x 12

Push Press - GHD Sit Ups - Ring Row x 9

Squat Thrust to Clean - Back Extension - Lunge x 6

Push Press - GHD Sit Ups - Ring Row x 3


Didn't get a workout pic, so we will have to settle for post workout recovery drinks

11 MAR 2014

7 Rounds

Clean and Press  x7/7
Swing Flip Catch Squat x 7
Overhead Lunge x 7/7
Barbell Get Up Sit Up x 7
Renegade Rows x 7/7
Burpees x 7