Short and Quick

4rounds
250M row
25 Push-ups

Intervals are good for you!!

With a continuously running clock set at 3.5min run 400M and in the remaining time complete AMRAP of the following:
Goblet Squats
Kettlebell Swings
Wallballs
Push Press
rest 2min between each round

Do not be deceived

75 Sit-ups
150 Squats
75 Sit-ups

One right after the other keep movin'

Lets learn about the Jerk

Learn the Jerk and practice mechanics of same

10min AMRAP
30 Jump Rope
20 Lateral Jumps
10 Pushups

Different Pathways

Find 1RM deadlift

rest then:

800 run
21 Front Squats
400 run
21 Front Squats
800 run

Ang said it was OK to do this close together!

10 meters on the min. Every minute, add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute... You are to add 10 meters each round until you can no longer continue.


This is an endurance workout, mono-structural by nature. Pick a good pace and hold it, however, just know you are gonna need to pick up the pace towards the higher rounds, be mentally smart on how you pace yourself.

Dont Break

7rounds
10 Knees to Elbows (on the ground)
10 Wallballs

For those of you lacking that last little bit to get your knees to your elbow while hanging on the bar here is a good substitution.
2 reasons it is difficult to do on the bar, #1 you do not have enough pulling power to bring your elbows to your knees (so get stronger on your pulls), #2 your abdominals are not strong enough to bring your lower body up to your knees. On the ground knees to elbows works on the latter, your elbows are already bent and you are not hanging on the bar so all you have to do is concentrate on using your abdominals to bring your knees to your elbows. Oh yea sorry if you cannot sneeze or cough or walk erect for the next couple of days. If you do these right you will know what I mean

Down hill we go

40 Burpees
30 Situps
20 KBS
10 Pull-ups
5 HSPU

Pace appropriately, do not spend everything on the burpees.

Tabata

Front Squat
5x3
or work on your mechanics of same if you are unable to bear weight

Tabata Sit-ups
Tabata Double Unders
Tabata Push Press
Tabata Box Jumps
20on/10 off try and stay consistent as possible.

Welcome

I would like to give a warm welcome to Jenny, Sandra and Elizabeth who dropped in on a session this morning. Great work ladies!!

5x 10-20-10 yard shuttles

rest;then

4rounds
25 Push-ups
100ft Bear Crawl
25 Squats
100ft Bear Crawl

Bear Crawls are deceiving, do not under estimate them, they will wreck you!!

Running Balls

Press

3x5 working sets

rest;then

200M run

25Wallballs

200M run

20Wallballs

200M run

15Wallballs

200M run

10Wallballs

200M run 

5Wallballs

Test

So today you have your choice between 3 workouts:

• 30 Ground to Overhead for time
• 20min AMRAP of 5 Pull-ups, 10 Pushups, 15 Squats
• 100 Pull-ups, Push-ups, Sit-ups, Squats

You choose and then in 2months we will re-visit the same and chart the progress. Give it your all!!

Jumping wallballs

Hang Power Clean
5x3
use the heaviest weight possible  for all 5sets, these are considered working sets

rest, then:
practice a skill that you are working on

rest, then:
30.20.10
Box Jumps
Wallballs
Attempt to do all reps unbroken for each round. Difficult I know but this could be done in under 6min

Repeats

12min AMRAP
200M run
8 KBS 1pood

You have done this one before, now is the time to show your increase in physical fitness and improve on the number of rounds you can complete. Do not worry about breathing it will all be over in 12min

Midline Stability

12min AMRAP
3 Bench Press
6 Ring Rows
12 Sit-ups

Keep that midline tight and try not to arch your back.

Feel the Burn

4rounds
400M run
50 squats

Your legs will burn, however, override that sensation and keep a good pace.

Shuttles

10 meters on the min. Every minute, add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute... You are to add 10 meters each round until you can no longer continue.

You have done this before compare rounds and try to improve on same

Start the running cycle

3rounds
400M run
20 Wallballs
15 Pull-ups

Can you find the crux

30 Push Press
30 Box Jumps
30 Pull-ups
30 Situps
30 DB Front Squats
30 Burpees
400M run

The least amount of breaks the faster the workout goes

Posterior Midline

12min AMRAP
4 Sumo Deadlift High Pull
8 One Arm KB OHS

Choose a KB that is manageable for OHS, 4 OHS with the right and 4 OHS with the left