24092013

3-3-3-3-3-3

Back squat

OHS

Wall balls

Toes to bar

18092013

50 DB hang squat clean thrusters

EMOM 3 burpees

16092013

General warm up

mtn climbers

pvcs

1st rib and shoulder mob

Ring dips and progressions

wrist mobility

bridges

slam balls

double unders / burpees

ext. rotation push ups

12092013

Warm up

25 jumping jacks with touch behind back

25 JJ thumbs back OH, pinkies below

8 long lunge, elbow to floor, reach high and behind

12 side lunge, keep heel down knee out

10 wide stance speed skate

4 wide feet push up inchworm

Arm circles

Wring out the towel

Leg swings

Ring push ups

Ring inversions

Skin the cats

6 RFT

20 squats

15 Push press

10 Ring push ups

10092013

Active warm up

Hollow position

Push up

DB holds

Hanging

Pull ups

Dead lift technique

10 min AMRAP

5 strict pull ups

10 Sit Ups

15 OH walking lunges (10kg)

05092013

3 rounds for quality

3 Kip attempts

5 Pull up

5 butterfly attempts

3 toes to bar

6 Mountain climbers

6 pistols

6 OHS

Mobility

Burpees

Front squat

Box jumps

03092013

L hang

Plank

Front support

100 Team wall balls

4RFT

20 Db push press

20 Ab mat butterfly sit ups

200m run