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SS: Sunday 19th August 2018

Metcon
SS.18.08.12
3-6-9-12-15-18-21-18-15-12-9-6-3
Air squats
Box dips
KB swings
Lunges (Double reps)

SS: Saturday 18th August 2018

Metcon
SS.18.08.18
5 x 5 minute rounds
4 Length farmers walks
30 Single DB walking lunges 22.5/15
20 DB snatch 22.5/15
AMRAP TTB
1 minute rest

SS: Thursday 16th August 2018

Metcon
SS.18.08.15
3 rounds for reps
90s Cal bike/Row
30s rest
90s Man makers 15/10
30s rest
90s DU’s /SU’s
30s rest
90s Ring row
30s rest
90s Air squats
90s rest

SS: Wednesday 15th August 2018

Metcon
SS.18.08.15
3 rounds for reps
90s Cal bike/Row
30s rest
90s Man makers 15/10
30s rest
90s DU’s /SU’s
30s rest
90s Ring row
30s rest
90s Air squats
90s rest

SS: Sunday 12th August 2018

Metcon

SS.18.08.12
3-6-9-12-15-18-21-18-15-12-9-6-3
Air squats
Box dips
KB swings
Lunges (Double reps)

SS: Saturday 11th August 2018

Metcon
SS.18.08.11
AMRAP 30
20/15 Cal bike (FAST)
15 Burpees
15 UB Wallballs
2 minutes rest

SS: Thursday 9th August 2018

Metcon
SS.18.08.08
4×5 minute rounds

50 Double unders
30 Goblet squats 24/16
20 Push ups

In time remaining ME:
1 = Walking lengths with SB
2 = Burpee box jumps

SS: Wednesday 8th August 2018

Metcon
SS.18.08.08
4×5 minute rounds

50 Double unders
30 Goblet squats 24/16
20 Push ups

In time remaining ME:
1 = Walking lengths with SB
2 = Burpee box jumps

SS: Sunday 5th August 2018

Metcon
SS.18.08.05
5 rounds:
1 minute each station, 5s transition
Burpee to wallball
DB box step up and over 15/10
Row for cals
Tricep dips
Farmers walks
1 minute rest

SS: Saturday 4th August 2018

Metcon
CF.18.08.04
For time:
100 Air squats
20 mountain climbers
80 Sit ups
40 mountain climbers
60 Push ups
60 mountain climbers
40 Box jump overs
80 mountain climbers
20 (each side) Double KB walking Lunges 20/12
100 mountain climbers
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