NEWS

Programming

Programming

Monday 20170911

"Barbara"

5 rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 3 minutes.

 

Tuesday 20170912

AMRAP in 4 minutes of:

400m Run

20 Calorie  Row

Max Power Snatch in the time remaining.

 

Rest 4 minutes and repeat twice. Reduce calories by 5 each round.

Men use 35, 45 and 50kg. Women use 20kg, 30kg and 35kg.

 

Wednesday 20170913

AMRAP in 15 minutes of:

60 Double Unders

30 Lunge Steps

15 Deadlifts

Men use 100kg, women use 60kg.

 

Thursday 20170914

Every 3 minutes for 21 minutes:

400m run

12 Toes-to-Bar

 

Friday 201709015

AMRAP in 9 minutes of:

9 Kettlebell Swings

9 Burpees

9 Kettlebell Swings

9 Box Jumps

 

Men use 32kg and a 24 inch box. Women use 24kg and a 20 inch box.

 

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