Thursday, September 26, 2013

Wednesday, September 25, 2013

Thursday 26th September 2013

For time: 50 barbell Overhead squat, 20/15kg 100 Abmat sit-ups 25 Overhead squat,52.5/35kg 50 Toes-to-bar 10 Overhead squat, 85/60kg 20 GHD sit-ups Post time to comments.

Wedneday 25th September 2013

Five rounds of: 100 meter Sprint Clean & jerk, 1 rep Max reps Muscle-up Post time, load and reps for each. Rest as needed between efforts.

Tuesday, September 24, 2013

Tuesday 24th September 2013

Three rounds for time of: 21 Knees to elbows, 21 reps 21 Kettlebell swing, 24/16 21 Push-ups, 21 reps 3 Rope climb, 3 trips 21 reps 20" 21 Back extension, Walking lunge, 45m Post time to comments.

Sunday, September 22, 2013

Monday 23rd September 2013

"Holleyman" 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 1 Power clean, 100kg/70kg Post time to comments.

Sunday 22nd September 2013

15 MINUTE AMRAP Ladder (1 rep, 2 reps, 3 reps etc) DB Hang Squat Clean Thruster Right Arm 20/15kg DB Hang Squat Clean Thruster Left Arm 20/15kg TTB

Saturday 21st September 2013

15 MINUTE AMRAP Ladder (1 rep, 2 reps, 3 reps etc) DB Hang Squat Clean Thruster Right Arm 20/15kg DB Hang Squat Clean Thruster Left Arm 20/15kg TTB

Friday, September 20, 2013

Friday 20th September 2013

Five rounds for time of: 20/15kg barbell Overhead walking lunges, 15 m 21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments.

Wednesday, September 18, 2013

Tuesday, September 17, 2013

Monday, September 16, 2013

Sunday, September 15, 2013

Monday 16th September 2013

"The Don" For time: 66 Deadlifts, 50/35kg 66 Box jump, 24/20 inch box 66 Kettlebell swings, 24/16kg 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 25/15kg 66 Wall ball shots, 20/14 pound ball 66 Burpees 66 Double-unders Post time to comments.

Saturday, September 14, 2013

Thursday, September 12, 2013

Friday 13th September 2013

Back Squat 3-3-3-3-3 reps Post loads to comments.

Thursday 12th September 2013

21-15-9 reps of Dumbbell Hang squat clean, 22.5/15kg DB Handstand push-ups Post time to comments.

Tuesday, September 10, 2013

Wednesday 11th September 2013

"Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments.

Monday, September 09, 2013

Tuesday 10th September 2013

"Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Post time to comments.

Sunday, September 08, 2013

Monday 9th September 2013

"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. NOTE: You want to aim to complete this workout in 25 min or less so have weights scaled accordingly.