Monday 13/01/20….Wildthing

Part 1

Build to a heavy single Power Clean


*record your best single lift

Part 2

7 Minute AMRAP Ladder of


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 15/11/19….”Burnout”

A. Find a max Snatch – Power or Squat

B. 13 Min AMRAP Ladder

50/40 Cal Row Buy-in

1-2-3-4-5-6-7-8-9-10 etc etc

Dumbell Front Squat 22.5/15


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

Saturday 27/07/19… “Whitten”

5 rounds for time of:

22 Kettlebell Swings, 24/16kg
22 Box Jumps, 24/20 in
Run 400m
22 Burpees
22 Wall Balls, 20/14 lbs

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

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