A) Overhead Squat: Build to a 1RM @ 21X1 B) AMRAP 15 minutes: 10 Pull Ups 20 (alt.) KB Snatches (16/12kg) 30 Air Squats

A) Bench Press: 6 x 3 reps @ 30X1 Tempo B) “Jack in a box” 3 Rounds, for time: 30 Box Jumps (24/20”) 30 Sit Ups Compare: 23/10/14, 08/10/12, 07/05/12

A) On the minute for 10 minutes: 3 Power Cleans B) 15-12-9-6-3 reps for time: Power Snatch (50/35kg) Toes to Bar

B) L-Sit 3 x Max Holds Then Front Lever Progressions B) “Unbroken” AMRAP 7 minutes: 8 Overhead Barbell Lunges (40/30kg) 8 Shoulder to Overhead (40/30kg) No pausing during Lunges or Presses. Rest in rack only between. May ground between sets. Compare: 09/10/14, 07/02/14, 29/06/13, 31/01/13

A) Deadlift: 6 x 3 reps @ 2111 Tempo B) 3 rounds for time: 400m Run 22 (alt.) KB Cleans (32/24kg) 11 Pull Ups

A) 15 minutes Handstand Walking Practice B) “The Ghost” 7 Rounds for reps: 1 Minute Calorie Row 1 Minute Burpees 1 Minute Double Unders 1 minute rest between rounds Try for as many reps as possible of EACH exercise, not just total score. Compare: 05/09/14

A) Pull Ups: 5 x 5 reps @ 20X1 Tempo B) AMRAP 11 minutes: 25 Sit Ups 15 American Swings (32/24kg) 5 Front Squats (60/40kg)

A) Back Squat: 5 x 3 reps @ 20X1 tempo B) As many reps as possible in 8 minutes: Push Press (50/35kg) Each time you break, perform 50 Double Unders. Score = Total Push Presses – Rest 4 minutes – C) As many reps as possible in 8 minutes: Hang Power Cleans (70/50kg) Each time […]

A) Front Squat: 5 x 5 reps@ 20X1 Tempo B) 10-9-8-7-6-5-4-3-2-1 reps for time: Chest to Bar Pull Ups Box Jumps (30/24”)  

A) 20 minutes Rope Climbing Practise B) “Diane“ For time: 21-15-9 Deadlift (100/70kg) Handstand Push-ups Compare to: 23/02/15, 17/04/14, 14/9/12, 18/5/12