Archive for May, 2010

May 27th, 2010

100 Thrusters 40kg
If weights are put down then 20 KB swings 24kg

May 25th, 2010

‘Elizabeth’
21,15,9
CLEANS 60KG
RING DIPS

May 24th, 2010

TABATA
32 rounds, 8 each of:
DB Push Press 20kg
Push ups
Sit ups
squats

May 21st, 2010

5 times of:

Weight Plate shuttle 20 m
2 times 10kg,15kg,20kg,25kg (one at a time)

then in pairs
row 250 m
KB triangle hold

May 20th, 2010

5 sets of:
20m walking lunges 25kg
10 Push Jerk 50kg
20 Sit ups

May 19th, 2010

5 Sets of:
5 Chins
5 Ring Dips
10 Power cleans 60 kg
10 shuttle runs

May 18th, 2010

5 sets of:
Stair run (44 stairs ) times 10
30 KB swings 24kg
30 ring PU

May 17th, 2010

Clean and Jerk
1,1,1,1,1,1,1

May 14th, 2010

5 Sets of:
20 cal rower
10 DB Push Press 20kg
10 Dips
20 Squats

May 13th, 2010

‘Chiefs’
AMRAP
times 5: 3 min work, 1 min Rest
6 cleans 60 kg
6 Push ups
6 Chins