Rest day Thursday 23 August 2013

0800, Wednesday, 22 August 2012

Warm up

Press: 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2

once complete with 10 sets of 2 press do the following

2 minute AMRAP ring rows

0830, Tuesday, 21 August 2012

Warm up

Met Con:
5 x 250m row
While one person rows the rest do the following:
10 air squats
10 push ups
10 sit ups
Keep rotating through squats, push ups, and sit ups until it is your turn to get back on the rower.....

Row fast or your buddy does more work

0830, Monday, 20 August 2012

THIS ONE WILL BE DONE THIS WEEK

Warm up

Skill:
Practice Wall Ball for 5 minutes (critique each other)

Met Con:
complete 200 ammo can push press
***complete 5 burpees every minute on the minute!! 

5 MINUTE REST THEN:

Follow up with TABATA SIT UPS.......

1000, SATURDAY, 18 AUG 2012

WARM UP

400 m run
50 power cleans
40 box jumps
30 pull ups
20 air squats
400 m run

5 August 2012

Warm Up

Every minute on the minute for 20 minutes 5 weighted ring dips

Met Con

10 minute AMRAP

10 back squat (135)
40 m walk with weight on your back (135)
10 front squat (135)

(Weight never comes off your back, if it does 10 burpee penalty)