12 APR 2016

EMOM 12:00

Swings x 10
Goblet Squat x 8
Plank until start of next minute

then

EMOM 18:00

Min 1) Clean & Press x 5 (es)

Min 2) Front Squat x 5 (es)

Min 3) Tactical Lunge x 10

7 APR 2015

AMRAP in 3:00 x 2

Snatch x 5 (es) / Windmill x 5 (es)

Weighted Step Ups x 5 (es) / Hand to Hand Swing x 20

GHD Sit Up x 10 / Overhead Lunge x 5 (es)

Clean & Press x 5 (es) / Row x 5 (es)

31 MAR 2016

45/15 Work/Rest x 3 x 2

Double Cleans
Ring Push Ups
Overhead Lunges


Hand Release Swing
Ab Mat Sit Up
Weighted Step Ups

29 MAR 2016

4 Turkish Get Ups (es)
8 Burpees
16 Goblet Squats
24 Sit Ups
32 Ball Slams
46 Swings
32 Overhead Lunges
24 Push Ups
16 Goblet Squats
8 Burpees
4 Turkish Get Ups (es)