Week 4 2013

January 20th, 2013

Monday

Baldwineo
Perform each movement for a minute
3 rounds
Squat cleans 70/50kg
Run 200m
Deadlifts 110/70kg
Burpees
Jerks 70/50kg
rest

Tuesday
A
Thrusters
3 -3 -3- 3- 3
B
Amrap 10 ,min
15 ground to overhead 45kg/35kg
30 double unders

Wednesday
Natasha
Starting with exercise A then do exercises a & b then exercises ab & c and so on
A 2 Turkish get ups
B 5 chins
C 10 over head squats 60/40kg
D 20 push ups
E 30 box jumps
F 40 kettle bell swings
G 50 double unders

Thursday

deadlifts
5 -5 -5 -5 -5

5 min Amrap

30 Squat clean and jerk 70/ 40kg
30 burpees over bar

Friday

The KaRon
20 min Amrap
Thrusters 55kg/40kg
When let go of bar must run 400m
Count reps

Saturday
Jilly
10 handstand push ups
15 deadlifts 110/80
25 box jumps 30in
50 chins
100 wallballs
200 double unders
Run 400m with 20kg plate

Leave a Reply