September 11 – 17 2017

Monday September 11 2017

Squat at 70% 5-5-5-5-5
Shoulder Press at 70% 5-5-5-5-5

4 rounds for time
20 cal bike/ ski
20 Kettlebell lunges
10 Dumbell press

Tuesday September 12 2017

Straight leg deadlift 10-10-10-10-10

5 rounds for time
15 Box jumps
12 Wall balls 9/7kg
10 Deadlifts 80/60kg

Wednesday September 13 2017

Rope climbs

10-9-8-7-6-5-4-3-2-1
Chest to bar
Ring dips
Sit ups
Thursday September 14 2017

Deadlift at 70% 5-5-5-5-5
Bench at 70% 5-5-5-5-5

In 3’s, 10 rounds
1 person 10 cal bike whilst the other 2 rest

Friday September 15 2017

Bent over row 10-10-10-10-10

100 Thrusters 40/30kg
3 burpees EMOM

Saturday September 16 2017 

in pairs 25 min AMRAP
person 1 does 6 front squats then bar over burpees until person 2 comes back 60/40kg
person 2 300m run

12 min amrap
Person 1, 40 Double unders
Person 2, plank

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