Wednesday 26/2/20 Hail Damage

10 Min AMRAP

200m Run

7 Burpee Box Jumps

14 Cal Bike/Ski

5 Min Rest

10 Min AMRAP

200m Run

7 Toes to Bar

14 DB Push Press 22.5/15kg (7/7)

Saturday 22/2/20

“Whitten”

5 Rounds for time of:

22 KB Swings 24/16kg

22 Box Jumps

400m Run

22 Burpees

22 Wallballs

Friday 24/1/20…

Strength

Strict Press 8-8-8

Push Press 6-6-6

Push Jerk 4-4-4

Conditioning

For Time:

“Devil’s Lair”

30/25 Ski Erg Cals

30 Devils Press 20/15

30/25 Row Cals

Monday 13/01/20….Wildthing

Part 1

Build to a heavy single Power Clean

3-2-1-1-1-1

*record your best single lift

Part 2

7 Minute AMRAP Ladder of

“Wildthing”

2 Power Clean @ 50% of Part 2

2 Lateral Burpee over bar

4 Power Clean @50%

4 Lateral Burpee Over Bar

6 Power Clean @50%

6 Lateral Burpee Over Bar

Etc etc etc.

Friday 18/10/19

For 5 Cycles of 3 mins each

1. 400m Run

In remaining time max Sled push laps

2 400m Run

In remaining time max Burpees

3 400m Run

In remaining time max Wallballs

4. 400m Run

In remaining time Max Rope Climb

5 400m Run

In remaining time Max Hang Clean 42.5/30

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