Squat 5x5 @ 82.5% of 1 RM
Press 3, 3, 3, 3, 3

Run 800m

7 Rounds
10 KB Swings (53/35)
10 Push-ups

Row 800m

Saturday 24 August 2012

4 Rounds:
5 Overhead Squats (135/95)
10 Box Jumps (24/20)
Run 200m

Friday 23 August 2012

Bench Press 4x6 @ 80% of 1 RM (3-5 mins rest)
Strict Chin Ups 3 x max reps (1 min rest)
Ring Dips 3 x max reps ( 1 min rest)



 3 Rounds
10 Deadlifts (275/185)
10 Shoulder to Overhead (50/35)
10 Bastards

Tuesday 21 August 2012

EMOTM 10 Minutes
2 Snatch
2 Muscle Up

50 KB Swings (53/35)
50 Situps
Run 800m
25 KB Swings
25 Situps
Run 400m

Monday 20 August 2012

Power Clean 4, 4, 4, 4, 4

AMRAP 8 Minutes
5 Hang Power Cleans (155/100)
10 Pull-ups
15 Box Jumps (24/20)

Sunday 19 August 2012

Squat 4x6 @ 80% of 1 RM
Press 3, 3, 3, 3, 3

3 Rounds
15 DB Push-press (45/30)
15 Pull-ups

Thursday 16 August 2012

21 Thrusters (95/65)
9 Muscle-ups
15 Thrusters
6 Muscle-ups
9 Thrusters
3 Muscle-ups

Sunday 12 August 2012

“McGhee”
AMRAP 30 Minutes
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24/20)

Thursday 9 August 2012

Bench Press 3x10 @ 75% of 1 RM
Chin Ups 3 x max reps (1 min rest)
Ring Dips 3 x 10

4 Rounds
7 Overhead Squats (115/80)
14 Pushups
21 DB Suitcase Lunges – 1 Arm (50/35)

Wednesday 8 August 2012

EMOM 10m: 275 deadlift / 4 HSPU


5 Rounds
10 DB Snatch (70/50)
10 Burpees

Sunday 5 August 2012

Squat: 3x10 @ 75% of 1RM 
Press: 8,8,8,8

5 Rounds
5 Power Cleans (185/125)
15 10ft Wallballs (20/14)
200m Run

Saturday 4 August 2012

Power Clean and Jerk: 3-2-2-1-1-1-1

4 Rounds:
15 toes to bar
15 95# back rack lunges
200m run

Friday 3 August 2012

5 Rounds
5 DBs Step Ups (24/20) Each Leg (10 Total)
10 DB Ground to Overhead (45/30)
15 Sit-ups

Thursday 2 August 2012

Bench Press 3x10 @ 75% of 1 RM
Chin Ups 5 x max reps (1 min rest)

5 Rounds
5 Dead lift (315/205)
10 Burpees

Wednesday 1 August 2012

Row 800m

4 Rounds:
5 Shoulder to Overhead (135/95)
10 Toes to Bar

Run 800m