Friday 30th December 2016

AMRAP in 12 min
10 Pushups
15 Situps
20M walking Lunge

Thursday 29th January 2016

O Squat This
5 rounds
10 Over head Squats*
10 Pushups
10 Situps

*use a towel or broom stick for OHS

Wednesday 28th December 2016

Room Service
20 Rounds for time:
5 Push Ups
5 Squats
5 Situps

Tuesday 27th December 2016

"BWR Eight"
3 rounds
50 Double unders
75 Squats

Monday 26th December 2016

100 Burpees

Sunday 25th December 2016

REST DAY

Saturday 24th December , Last Class for 2016

Friday 23rd December 2016

For time:
Run 800m
Bike 1.6 miles
Row 1000m

Thursday 22nd December 2016

for time :
21-18-15-12-9-6-3 reps
Sit-ups
Push presses 42.5/30kg

Wednesday 21st December 2016

5 rounds for time of:
12 left-arm kettlebell snatches, 24/16kg
12 right-arm kettlebell snatches, 24/16kg
rope climbs, 3 ascents
250-m row
Rest 3 minutes

Tuesday 20th December 2016

For time:
20-calorie bike
20 one legged Squats/ Alternating
20-calorie bike

If you don’t have an bike, use a rower

Monday 19th December 2016

Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps

Sunday 18th December 2016

Rest Day

Saturday 17th December 2016

For Time
25 Back Squats
25 Front Squats
25 Overhead Squats
200m Stretcher carry
25 Shoulder Presses
25 Push Presses
25 Push Jerks
200m Stretcher carry
50 Squat Cleans
200m Stretcher carry
50 Hang Power Snatches
200m Stretcher carry

In teams of 4, Change "casualty " on stretcher each 50 m

Friday 16th December 2016

AMRAP 15 min
10 chest to bar pullups
10 pistols /alt
10 box jumps 24/20

Thursday 15th December 2016

5 Rounds for time:
7 thrusters 50/35kg
15 Cal Row
10 Power snatch 50/35kg

Wednesday 14th December 2016

3 rounds for time:
Run 400m
15 pullups
25 OHS 20/15kg
15 Pullups

Tuesday 13th December 2016

Elizabeth
21-15-9
Cleans 61/42.5kg
Ring Dips

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

Monday 6th December 2016

3 rounds of:
2 minutes of pull-ups ( Max reps )
2 minutes of squats (max reps)
2 minutes of push-ups (max reps)
Rest 2 minutes

Sunday 4th December 2016

Rest Day

Sturday 3rd December 2016

Friday 2nd December 2016

Snatch Pull down
4 sec Technical 5RM
3rd Week week = 1” deficit


Then
Wendler Deadlifts for those with 1RM
Or 3 x 5 for new people


For time :
2000m Row