Wednesday, May 30, 2012 at 5:57AM Overhead Squat
5-5-5-5-5
Snatch Balance
5-5-5-5-5
Tabata Plank Holds
20 seconds of work followed by 10 sec rest by 8 rounds
Keep your shoulders, hips, knees,and ankles parallell to the floor
Tuesday, May 29, 2012 at 7:38AM Strength
Windmills (L&R)
5-5-5 Choose a weight that is challenging
Then
4 rounds for time of:
18 Kettlebell Swings 24/16 kg
27 Double Unders
9 Burpee 1 m jump Onto Plate
400 m Run
Post total time.
Finisher
In your own time
100 Plate Twist (15,10)kg
30 OH Sit ups (15,10)Kg
Log results online (Beyond the white board)
Monday, May 28, 2012 at 5:00AM Push Press
5-5-5-5-5
(20 min cap)
Then
5 Rounds For A Time
10 Push press (42.5,30)kg
10 Ring push ups
10 Sit ups (Butterfly)
Saturday, May 26, 2012 at 11:54AM Mad Sat AMRAP
2 min AMRAP
5 Squats
10 KB Swings (24,16)Kg
2 min rest
4 min AMRAP
5 Squats
10 KB Swings (24,16)Kg
15 Wallballs (10,6)kg
2 min rest
6 min AMRAP
5 Squats
10 KB Swings (24,16)Kg
15 Wallballs (10,6)kg
20 SDHP (24,16)kg
2 min rest
8 min AMRAP
5 Squats
10 KB Swings (24,16)Kg
15 Wallballs (10,6)kg
20 SDHP (24,16)kg
25 Ball Slam (10,6)kg (must catch the ball on first bounce for Rx)
then
Finisher
Complete 100 Hollow Rocks
On every 30 sec complete 6 butterfly sit ups then continue with hollow rocks till the 100 are completed
