Today's session is as follows:

1a.
Press. Deload.
40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2
1b.
BB bent over row
6 x 4 @ heavy. Rest 90 sec between sets.
*Touch the ground for the bent overs.

REST

AMRAP in 15min
50 burpee
60 box jump
70 double unders
800m run

Today's session:

1a. 6 close grip bench press @ max weight.
1b. 1 heavy single deadlift @ 85% of 1RM.
* Do both 1a and b alternating for 5 sets.
* Rest 2min between each.

REST

2a.
AMRAP in 8min
30 cal row
20 jumping lunge
10 burpee

REST 5MIN

2b.
AMRAP in 8min
30 sit up
20 pull up
10 burpee

Today's session is as follow:

Back Squat. Deload.
40% x 5 x 2, 50% x 5 x 2, 60% x 5 x 2

EMOM for 10min
1 Power clean @ 85% of 1RM

REST

4 rounds
run 400m
20 HR push up
*HR = Hand Release

Today's x-fit is as follows:

Front Squat
Warm up - 40% x 5, 50% x 5, 60% x 3
Working - 75% x 5, 85% x 3, 95% x 1+

EMOM for 10min
2 'TNG' snatch @ 80% of 1RM

REST

For time:
50 cal row
40 box jump
30 burpee
20 pull up

X-Fit Workout 24/4/13

Today's session is as follows:

Press
Warm up - 40% x 5, 50% x 5, 60% x 3
Working - 75% x 5, 85% x 3, 95% x 1+

BB bent over row
8 x 3 @ max weight
*rest 90 sec between sets

REST

2 rounds:
Tabata push up
- rest 1min
Tabata abmat sit up
- rest 1min
Tabata burpee
- rest 2min

*you do all 8 x 20 on / 10 off per exercise before moving onto the next.

Today's session is as follows:

1a. 8 close grip bench press @ Max Weight.
1b. 2 'TNG' deadlift @ 80% of 1RM.
* 5 sets alternating between 1a and b.
* rest 90 seconds between each.

REST.

For total time:
50 KB swing @ 20/12kg
- rest 2min
40 KB swing @ 24/16kg
- rest 90sec
30 KB swing @ 32/24kg
- rest 60sec
30 Jumping lunge
- rest 90 sec
40 Jumping lunge
- rest 2min
50 Jumping lunge

*Left leg lunge + Right leg lunge = 1

Back Squat
Warm up - 40% x 5, 50% x 5, 60% x 3
Working - 75% x 5, 85% x 3, 95% x 1+

EMOM for 10min
2 'TNG' Power Clean @ 80% of 1RM

REST
.
For time:
150 burpee's

Jackie

For time:
1000 meter row,
50 thrusters @20/15kg
30 Pull-ups

Today's session is as follows:

Shoulder Press
Warm up - 40% x 5, 50% x 5, 60% x 3
Working - 70% x 3, 80% x 3, 90% x 3+
BB bent over row
10rep x 3 set @ Max Weight. Rest 90 sec between sets.

REST.

For time:
30 rope ascends (50 towel pull ups)

Today's session is as follows:

Back Squat
Warm up - 40% x 5, 50% x 5, 60% x 3
Working - 70% x 3, 80% x 3, 90% x 3+

EMOM for 10min - 3 'TNG' power clean @ 75% of 1RM

REST

3 rounds. Rest 3min between each.
5min cap:
Round 1 - Row 1km - MR burpee box jump.
Round 2 - Row 800m - MR burpee box jump.
Round 3 - Row 600m - MR burpee box jump.