Tuesday 21/1/20…”Wonderboom”

4 Rounds Each for Time

Row 500m

12 Deadlifts @ Bodyweight

21 Box Jumps 24/20 inch

Rest 2 Mins after each round

Saturday 28/12/19….”Rudolph”

For time:
40 Row Calories
40 Pullups
40 Hang Power Cleans 35/25kg
40 Wallballs, 10/6 kg
40 Hang Power Snatches 35/25kg
40 Pullups
40/45 Assault Bike Cals

Or Teams of 2

For time:
50 Row Calories
50 Pullups
50 Hang Power Cleans 35/25kg
50 Wallballs
50 Hang Power Snatches 35/25kg
50 Pullups
50 Assault Bikes

Wednesday 13/11/19…Strength in Numbers

Strength Test 2
Front Squat

In 20 minutes build to a 1rm Front Squat from the racks.

Conditioning
Working in 3’s for Max Reps

Partner 1. Row 500/450m (timer)
Partner 2. AMRAP Power Cleans 85/55kg as long as it takes Partner 1 to row distance
Partner 3. Rest as long as it takes Partner 1 to row distance

Monday 30/9/19…Road Map

5 Min AMRAP of

5 Strict Pullups

10 Pushups or Handstand Pushups

15 Kettlebell Swings

Rest 2 Mins

5 Mins Max Distance Row

Rest 2 Mins

5 Min AmRAP

5 Strict Pullups

10 Pushups or Handstand Pushups

15 Kettlebell Swings

Rest 2 Mins

5 Mins Max Cals Assault Bike

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