Sunday, December 11, 2016

Monday 12th December 2016

3 rounds each for time:
of either
800m run / 1000m row / 800m Ski
Rest 3 min between rounds

Sunday 11th December 2016

Rest Day

Saturday 10th December 2016

"Baird"
Run 600m
then 3 rounds
1 min max pullups
1 min max deadlifts 100/70kg
1 min max lateral burpees over bar
1 min rest

Friday 9th December 2016

For time :
Hang Power Snatch
3-3-3-3-3

Thursday 8th December 2016

8 Rounds
30 sec Max burpees
30 sec rest
30 sec row ( cals)
Rest 30 sec

Wednesday 8th December 2016

Run 600m
50-40-30-20-10
KB Swings 24/16kg
Sit ups
Run 600m

Tuesday 7th December 2017

6 minutes to complete:
800m run
deadlifts, max reps 100/70Kg
Then, 8 minutes to complete:
800m run
power cleans, max reps 70/50Kg
Then, 10 minutes to complete:
800m run
Overhead squats, max reps 42.5/30Kg

Do not rest between rounds. Post run times and reps completed for each exercise to comments