TABATA #1: Box Jumps
4 minutes to run 400m and rest
TABATA #2: Ring Dips
4 minutes to run 400m and rest
TABATA #3: Knees to Elbows
4 minute to run 400m and rest
TABATA #4: War Ropes
Max Effort 400m Run for time
Hang Clean – Power Clean (10 min EMOM)
Perform 2 reps of HC followed immediately by 2 reps of PC (all reps are to be performed unbroken)
9 min AMRAP
100m Sprint
5 burpees
7 Push Ups
9 Squats
12.9.15
TABATA #1: Box Jumps
4 minutes to run 400m and rest
TABATA #2: Ring Dips
4 minutes to run 400m and rest
TABATA #3: Knees to Elbows
4 minute to run 400m and rest
TABATA #4: War Ropes
Max Effort 400m Run for time
12.8.15
3 rounds
20 Overhead barbell lunges (115/75)
40 Wall balls
60 DU (180 singles)
12.7.15
Hang Clean – Power Clean (10 min EMOM)
Perform 2 reps of HC followed immediately by 2 reps of PC (all reps are to be performed unbroken)
9 min AMRAP
100m Sprint
5 burpees
7 Push Ups
9 Squats