Mon 200611

5 RFT
15 Squat Cleans 40kg
15 Pull Ups
250m

Sat 180611

4 x 400m

10 min AMRAP
Cindy or Mary

Fri 170611

Worried about getting too bulky from weight training?
Don't, if only it was that easy.
This is a picture of the Canadian womens champion olympic lifter. Strength and beauty.

Snatch or OHS
1-1-1-1-1

Thurs 160611

200m swim
50 KB Swings
50m kick
20 ring push ups with turn out
50m kick
50 squats
50m kick
40 KB Snatch
200m swim

Wed 150611

Mr Joshua

Tues 140611

A) Bar & Ring MU Progressions

B) 21-15-9
Push Press
KB Swings
Sit Ups

Mon 130611

A) Snatch Balance
1-1-1-1-1

B) 3 RFT
10 Toes 2 Bar
15 Box Jumps
20 Double Unders

Fri 100611

A) 5 skin the cats

B) 2 mins ring L-sit

C) 10 min AMRAP
'Bear Complex'
Power clean
front squat
push press
back squat
push press

Thurs 090611

200m swim
50 push ups
200m swim
100 squats
200m swim
50 sit ups
200m swim

Wed 080611

7 Rounds for time
200m
5 Ring Dips
15 KB Swings

Tues 070611

Not quite what I had in mind when I said connecting with the outdoors.

A) Front Squat
5-5-5

B) 400m
15 Shoulder Press
400m
15 Push Press
400m
15 Push Jerk

Mon 060611

'Fran'
21-15-9
Thrusters (30/40)
Pull Ups

Sat 050611

Happy birthday Richard. Show us your Bristols!

'Tirty Tree'

33 Toes 2 bar

33 KB Snatch

33 Ring Push Ups

33 Floor Wipers

33 OHS

33 Handstands

Fri 030611

A) Max DU's in 3 min

B) Max Burpee Pull Ups in 3 min

C) Work up to a 1RM Power Clean

Thurs 020611

50m swim

30 Push Ups

50m swim

20 Ring Dips

50m swim

30 KB Push Press

50m swim

30 Sit Ups

50m swim

30 Supermans

50m swim

30 Burpees

50m swim

50 Squats

50m swim

20 KB Fig 8's

50m swim

30 KB Swings

50m swim