Monday, 26 February 2018

tempo squats

 

5 min AMRAP

15 wall ball shots  

6 burpees

1 min rest  

8 min AMRAP

5 dead hang pull ups

5 box jump overs  

10 American kb swings

1 min rest

5 min AMRAP

15 wall ball shots

6 burpees

Wednesday, 21 February 2018

3 min on 1 min off x4

27 double unders

21 push press

15 hang squat cleans

9 power snatch

 

low hang power snatch

barbell bent over row

Monday, 19 February 2018

back or front squat 

 

3 rounds for time

6 burpee pull ups

24ft walking lunge (weighted)

12 box jump overs

24ft walking lunge (weighted)

12 db power cleans

Saturday, 17 February 2018

 “Christina”

20 min AMRAP

9 pull ups

9 squat cleans

9 kb swings

9 toes to bar  

9 push press

9 burpees