12/04/21

For Time 42 – 30 – 18 Med Ball Clean 18 – 30 – 42 DB STOH (22.5/ 15kg)  

25/11/20

For Time: 200 Double Unders 50 Devil Presses (22.5/ 15kg) 200 Double Unders...

24/11/20

4 Rounds: 400m Run 40 Air Squats  

23/11/20

4 Rounds: :30 Single Arm Plank Hold Single Arm DB OH Carry – 20m out and back (30/ 20kg) :30 Single Arm Plank Hold Single Arm DB OH Carry – 20m out and back (30/ 20kg)  :30 Plank Hold Sand Bag Carry – 20m out and back (50/ 30kg) 30 Alt-Leg V-Ups...

21/11/20

24 Minute AMRAP: 1. 16 Cal Assault Bike 2. 14 DB Hang Cleans (30/ 20kg) 3. 12 DB Front Squats (30/ 20kg)  

19/11/20

10 Minute AMRAP: 27-21-15-9 Double Double Shoulder – Overhead Run 200m in between rounds and including after the set of 9 *in remaining time, perform max repetitions of Lateral Burpees over the DB’s   

17/11/20

Every 8 Minutes (3 sets): 400m Run 50 Ab Mat Sit Ups 30 Jumping Lunges  

16/11/20

20-18-16-14-12-10-8-6-4-2 Single Arm Devil Press (22.5/ 15kg) Single Arm Thruster (22.5/ 15kg)