Week 17

Monday 4.6.12
AMRAP 25min
100m sprint
25 x mb slams 4kg
10 x burpees
5 x box jumps 20 inch

Did 4 rounds in 23:50

Tues 5.6.12
Speed and power 20:40 x 6
double unders (did sit ups instead)
suicide crawls
ladder sprints (did mb slams)
kb swings

Wed 6.6.12
AM Pt
Muscle up transitions in green band x 5
box jump 15 inch (21-15-9-9-15-21-21-15-9)
rope shake (21-15-9-9-15-21-21-15-9)

PM
warm up
3 x rounds of 36 reps
box jumps
double unders

21-15-9-9-15-21 Plyo push up knees
10 x sb chest press 12kg
10 x strict press barbell 20kg
20 x uni lateral felt raise 5kg db

Thurs 7.6.12
2-4-8-16-32-16-8-4-2
sit ups (did hanging leg raises)
jack knife
box jumps 20 inch
17 mins something

Fri 8.6.12
10 reps x 5 sets
box step ups 10kg x 2 kb
lunge 10kg x 2 kb
front squat 24kg kb

Sat REST

Sun 10.6.12
HF first ever Comp day!!
Had fun but realised I've got a hell of a lot of work to do, I knew that before but there's nothing like some really painful workouts and some shitty scores to drive home the fact :)
Did 3 x workouts

Workout 1
10 min AMRAP
30 x double unders
walking lunges 10m with 15kg plate
push press 20kg x 20

Did 4 x rounds

Workout 2
200m farmers carry 2 x 15kg plates
21 x burpees
21 x WPG2O 15kg
100m farmers carry
15 x burpees
15 x WPG2O
50m farmers carry
9 x burpees
9 x WPG2O

Time:???

Workout 3
Double alternate tabata for 8 mins
push ups Toes to knees
kb swings 16kg

Total reps 144