Week 31 5 August 2013

August 4th, 2013

Monday
Angie
100 chins
100 push up
100 sit ups
100 squats
Try get your max chins
Tuesday
21-15-9
over head lunges 60kg/45
ring dips

Troy( for Tanya)
7 min Amrap
50 toes to wall
50 v sits
50 rustys

Wednesday

Shoulder Press 5-5-5-5-5 reps

5 rft
40 double unders
30 box jumps
20 Toes to bar

Thursday

Fran (For george and steff and josie)
21-15-9
Thrusters
Chins

2 rounds for time of:
Run 100 meters
50 Squats
Run 100 metersĀ 
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extensions

Friday
Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

Every minute on the minute for 12 minutes (50/30kgs first 3 rounds,60/ 35kgs next three rounds,70/ 40kgs next three rounds,80/ 45kgs last three rounds)

3 Power Cleans
3 hang squat cleans
3 push press

Saturday
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Have a good Week

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