Monday 1st July 2019
Happy 50th Birthday Rod 'Filthy Fifty' For time: 50 Box Jumps, 24/20" 50 Jumping Pull-ups 50 Kettlebell Swings, 16/12kg 50 Walking Lunges...
Saturday 29th June 2019
For Time: 21-15-9 Handstand Push Ups Med Ball Squat Clean 20/14lb 200m Med Ball Run * *Only 1 of these per round
Friday 28th June 2019
Work up to a heavy double Squat Snatch 'AMANDA' For Time 9-7-5 Squat Snatch 60/42.5kg Muscle Ups
Thursday 27th June 2019
5 rounds, each round for time, of: 10/7 Row Calories 10 Alternating Dumbbell Snatches, 22.5/15kg 5 Box Jump Overs, 24/20" 5 Ball Slams,...
Wednesday 26th June 2019
Thruster 3-3-3-3-3-3-3 Tabata Mash Up Hollow Rocks V Ups
Tuesday 25th June 2019
AMRAP in 15 mins of: 21 Deadlifts, 60/42.5 kg 15 Box Jumps, 24/20 in 9 Clean & Jerks, 60/42.5 kg
Monday 24th June 2019
In 15 min, work up to a heavy double Overhead Squat Taken from the floor 3 RFT: 400m Run 15 Overhead Squat 42.5/30kg
Saturday 22nd June 2019
The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Start each new round where you finished...
Friday 21st June 2019
EMOM for 20 mins, alternating between: Minute 1: 2 Wall Climbs Minute 2: 10 Thrusters, 35/25 kg Minute 3: 10 Burpees Minute 4: 10...
Thursday 20th June 2019
AMRAP in 9 mins of: 10 Hang Squat Snatches, 35/25 kg 30 Double Unders 3 rounds for quality of: Hollow Hold, 10 secs 10 Single Leg V-ups...