SUNDAY, JULY 10
Perform as many rounds as possible in ten minutes of:
5 Powercleans (70kg men, 50kg women)
10 Double unders
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SATURDAY, JULY 9
Three rounds for time of:
5 Deadlifts
15 Pull ups
600m Run
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FRIDAY, JULY 8
Perform as many rounds as possible in eight minutes of:
5 Burpees
10 Dead Kettlebell Snatches
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SATURDAY, JUNE 25
Perform every minute on the minute for maximal 10 minutes of:
50m Sprint
10 Kettlebell Swings (American Style) 24/16
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MONDAY, MAY 23
For time:
400m Sprint
2-4-6-8-10 repetitions of:
Kettlebell Clean & Thruster 24/20
Handstand push ups
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SUNDAY, MAY 22
21-15-9 of:
Pull ups
Box Jumps
40 Kettlebell Swings (rx’d: men 24kg, women 16kg)
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SATURDAY, MAY 21
Five rounds for time:
50 Shuttle Sprint
10 Box Jumps 63cm/50cm
15 Kettlebell Swings 24/20
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FRIDAY, MAY 20
For time:
300m Sprint
30 Push-Presses 40/30
30 Double Unders
30 KB Swings 32/24
30 Pull-ups
30 KB-Swings
30 Double Unders
30 Push-Presses
300m Sprint
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THURSDAY, MAY 19
Three rounds for time of:
200m Run
21 Pull ups
15 Kettlebell swings (rx’d: men 24kg, women 16kg)
15 Box jumps (rx’d: men 75cm, women 60cm)
15 Burpees
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SATURDAY/SUNDAY, MAY 7/8
For time:
25 Kettlebell swings (American style)
25 Pull ups
25 Kettlebell lunges
25 Push ups
25 Wall ball shots
25 Overhead squats
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