Tuesday 301110

Helen

3 RFT

400m

21KBS

12 Pull Ups

Monday 291110

21-15-9

Wall Balls

Box Jumps

30 sec. of handstands at end of each round

Saturday 271110

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Compare to 141209

Friday 261110

A) CFWU 2 Rounds

B) SMC

C) Max DU's in 1 min.

D) "Jackie"
1000m Run/Row
50 Thrusters 20kg
30 Pull-Ups

Wednesday 241110

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Tuesday 231110

500m Run
20 DB Snatch
20 DB Squat Clean
50 Sit Ups
20 DB Squat Clean
20 DB Snatch
500m Run

Thursday 181110

A) CFWU

B) SMC

C) Max. Sit-Ups in 3 mins

D) 3 RFT

20m Walking Lunges

20 Box jumps

15 Wall Balls

10 Handstands

Tuesday 161110

A) CFWU 2 rounds

B) SMC using 20kg bar

C) 3 sets Max. Pull Ups

Saturday 131110

A great book. Highly recommended.


Running workout

5 x 1km
Rest the remainder of 5 minutes for each rep.
Post the time for each.

Thursday 111110

A) CFWU 2 rounds

B) SMC 1 round

C) Max. Box Jumps in 3 mins.

D) 'Elizabeth'
21-15-9
Medicine Ball FS Clean 10kg
Ring Dips

Tuesday 091110

A) CFWU 2 rounds

B) SMC 1 round

C) 5 RFT
20 KB Swings
15 Wall Balls
10 Pull Ups

Monday 081110

A) CFWU 2 rounds

B) SMC 1 round

C) 4 RFT

400m run

50 squats

Friday 051110

A) CFWU 2 rounds

B) SMC
Scarecrow and throw
Protraction/retraction
Sots press

C) Muscle Up progressions

D) 5 RFT
10 KB Swings 16/24
10 Push ups

Thursday 041110

A) Group Warm-up

B) 'Saigon Dirty 30'
30 Pull-ups
30 Box Jumps
30 Ring Dips
30 KB Swings
30 Tyre Burpees
30 Toes 2 Bar
30 Supermans
30 Push Ups
30 Squats
30 Push Press 20kg

Tuesday 021110

A) CFWU 2 rounds

B) SMC 2 rounds
Scarecrow & Throw
Retraction/Protraction
Sots Press

C) 7 RFT
10 Wall Balls
10 Pull Ups

Monday 011110

A) CFWU 2 rounds

B) Shoulder Mobilization

Scarecrow and throw

Retraction/protraction

Sots press

C) AMRAP 20 minutes
10 Hang Squat Snatch
10 Ring Dips
10 Knees 2 Elbows