25 JUN 2013

20/20/20 Work/Work/Rest-Rotate

Work one side 20 seconds, switch side
work 20 seconds, rest and rotate in the
next 20 seconds, 4 Rounds

Sledge Hammer Hits
One Arm Swings
Single Leg Deadlifts
Press
Overhead Lunge
Highpull
Unilateral Squat

11 JUN 2013

Partner AMRAP 6 Minute Rounds

Perform as many rounds as possible in 6 minutes
One works while the other rests

Sandbag Clean & Press Ladders 1/2/3/4/5
Goblet Squat 5/7/9
Get Up Sit Up 5/10/15
Pull Ups / Ring Rows 1/2/3/4/5
Suitcase Deadlifts 5/10/15

4 JUN 2013

45/15 Work/Rest x 4 Rounds

See Saw Press
Ball Slams
Sandbag Step Ups
Goblet Squats
Ab Mat Sit Ups
Sumo Deadlift Highpulls
Seated Rope Pull

28 May 2013

4 Rounds 20/20/20 Work/Work/Rest

Swings
Clean
Press
Single Leg Deadlifts
Squats
GHD Sit Ups

26 May 2013

Run 25K

14 MAY 2013

40/20 Work/Rest x 4 Rounds

Hand to Hand Swings
Double Cleans
Double Press
Hamstring Curls
Overhead Lunges
Dips
Ring Rows

7 MAY 2013

30/30/20 Work/Work/Rest x 5 Rounds

TRX Pistols
Windmills
Half Snatches
3 Point Push Ups
Weighted Step Ups