Author: Jim King

28 Sep Tuesday, 29/09/15

A) Snatch 5 x 3 x 1 B) Hang Snatch Pulls 5 x 3 https://www.youtube.com/watch?v=9xQp2sldyts https://www.youtube.com/watch?v=FBV-Xw640vQ...

27 Sep Monday, 28/09/15

“Holleyman” 30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) ...

26 Sep Sunday, 27/09/15 – Rest Day

25 Sep Saturday, 26/09/15

6:00am and 8:00am A) Power Clean 7 minutes to work up to a heavy double B) Games Open 14.4 AMRAP in 14 minutes: 60 Calorie row 50 Toes-to-bar 40 Wall Ball (9/6kg) 30 Power Cleans (61/43kg) 20 Muscle-Ups 7:00am Barbell Free A) AMRAP in 7 minutes: 20 KB SDHP 200m Run 20 Weighted Lunges 20 Double Unders B) With a 14 minute time cap: 60 Calorie Row Then AMRAP 10 Toes-to-Bar 10 Wall...

24 Sep Friday, 25/09/15

Either A) “Bradley” 10 rounds for time: 100m Run 10 Pull-Ups 100m Run 10 Burpees 30 seconds rest or B) "Kutschbach" 7 rounds for time: 11 Back Squats (85/60kg) 10 Jerks (62.5/45kg) - no racks  ...

23 Sep Thursday, 24/09/15

A) AMRAP in 10 minutes: 10 Power Snatches (45/30kg) 15/12 Cal Row B) Bench Press 7-7-5-5-3-3-3 https://www.youtube.com/watch?v=E0sA6tvrgIg...

22 Sep Wednesday, 23/09/15

For time: 20 Deadlifts (60/40kg) 40 Double Unders 400m Run 40 Double Unders 20 Deadlifts Rest 2 minutes 20 Power Cleans (60/40kg) 40 Double Unders 400m Run 40 Double Unders 20 Power Cleans Rest 2  minutes 20 Push Presses (60/40kg) 40 Double Unders 400m Run 40 Double Unders 20 Push Presses https://www.youtube.com/watch?v=pnySET0bu2Q...

21 Sep Tuesday, 22/09/15

A) Alternating EMOM for 16 minutes: Odds - 5 Front Squats @ 75 - 80% Evens - 5/3 Muscle-Ups or 10/7 Ring Dips B) For time: 50 Toes-to-Bar - If your hands are a bit tender sub with GHD Situps (ask the trainers), V-Ups or Situps ...

20 Sep Monday, 21/09/15

"TK" AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30") 12 Kettlebell Swings (32/24kg) Score = Total reps (28 reps per round) https://www.youtube.com/watch?v=9gowNzdYlPg...

19 Sep Sunday, 20/09/15 – Rest Day

https://www.youtube.com/watch?v=s1zBj8kEuJU...