Week 37

September 15th, 2013

A few birthdays this week, Happy birthday Nathan, Rhonda, Andy

Monday

Fran (on deer antler juice)
21-18-15-12-9-6-3
Thrusters
Chins
run 100

Tuesday

4 Rounds for Time

1 min on each exercise 30 secs rest
Push press 35kg/25kg
Burpees
KB Swings
GHDS
Push ups

Wednesdays

Back Squat 3-3-3-3-3 reps
14 min Amrap
2 Chest to Bar
4 Burpee chins
6 TSU toes to bar
8 wallballs

Thursday
Clean and Jerk
1-1-1-1-1-1

5 rounds for time of:
400 meter run
15 Snatch, 45kg/ 35kgs

Friday
66 Deadlifts, 60kg/45kgs
66 Box jump,
66 ring dips
66 Kettlebell swings, 16/24kg
66 V – Situps
66 Thrusters, 30/20kgs
66 Wall ball shots,
66 Burpees
66 Double-unders

Saturday
1st round
2 cleans 70kg/50kg
2nd round
2 cleans 70kg/50kg
4 Chest to Bar
3rd
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
4th
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
16 ring push ups
5th
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
16 ring push ups
32 box jumps
6’s
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
16 ring push ups
32 box jumps
64 alternating single arm kb swings

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