22Jul/15

Wednesday 22/07/15 – Ripper Chipper

Complete the following for time:

100 double unders
90 sec plank
80 situps
70 squats
60 Russian twists w/ med ball 9/6
50 pushups
40 T-Rotations
30 pullups
20 burpees
10 wall walks
finish with a 400m run

You will never know your limits unless you push yourself to them.

IMG_7763

 

 

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14Jul/15

Tuesday 14/07/15 – You Got This

Chad McKay warmup

5 rounds for time of

50 double unders

1 round of “Cindy”

5 pull-ups

10 push-ups 

15 squats

Then 20 Kettlebell swings 24/16

After Party: Broad Jump for Distance  5 attempts

Your life is the greatest story ever told. Do not skip through the chapters. – Rachel Wolchin

  

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24Jun/15

Wednesday 24/5/15 – ANNIE

Power Snatch 2rm
15mins to find your best 2rm

“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Extras:
4 sets of
10 DB one arm rows each arm
*increase weight each set if needed

Focus on where you want to go, not on what you fear.
– Anthony Robbins

 

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