Author: Jim King

17 Dec Friday, 18/12/15

A) For time: 400m Farmer Carry (2 x KB) B) Weighted Dips 7-7-7-7 C) 50 GHD Situps ...

16 Dec Thursday, 17/12/15

- Complete four 2 minute rounds of each AMRAP, with 1 minute rest between rounds. - Start each new interval where you left off in the previous interval. - 2 minute change between stations. A) 10 Toes-to-Bar 10 Second L-Sit Hang with chin over the bar. 100m Medball Carry (9/6kg) B) 5...

15 Dec Wednesday, 16/12/15

For time: A) 12-9-6 Squat Cleans (102.5/70kg) Muscle-Ups or  B) 20-15-10 Squat Cleans (62.5/45kg) Box Jumps (24/20") Ring Dips Meg S    ...

14 Dec Tuesday, 15/12/15

A) Split Jerk 3-3-3-3-3-3-3 B) Push Press 10-10-10 https://www.youtube.com/watch?v=veOCvUAEiPA...

13 Dec Monday, 14/12/15

3 rounds for time: 10 Clean and Jerks (62.5/45kg) 50 Wall Ball (9/6kg) ...

13 Dec Sunday, 13/12/15 – Rest Day

11 Dec Saturday, 12/12/15

6am, 8am A) Press 5-5-5 B) Push Press 10-10-10 C) Push Jerk 3-3-3 7am "Angie" For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats 7am Weightlifting The Master and the Apprentice ...

10 Dec Friday, 11/12/15

Gym timetable: We will be running close to a full timetable until Dec 23 depending on numbers. On Dec 24 there will be one class in the morning at 7am and then the gym will be closed from Dec 25 to Jan 1. The normal timetable...

09 Dec Thursday, 10/12/15

20 minutes to work on each complex A) Snatch + Hang Snatch + Overhead Squat B) Clean + Hang Clean + Push Jerk https://www.youtube.com/watch?v=B0KyiE1j0Jg...

08 Dec Wednesday, 09/12/15

With a 20 minute time cap: 50 Box Jumpovers (24/20") Then AMRAP 5 Pull-ups (^C2B) 10 DB Power Snatches (20/15kg) (^KB Snatches 24/16kg) 20 Double Unders (^UB) - Alternate hands for the Snatches Rnd 1 - 10 x L Rnd 2 - 10 x R Kelsey, Dani B ...