Screen shot 2015 12 29 at 3.21.09 pm
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  • Workout icon width 15 AMRAP 12 mins: Squat Clean & Jerks and 200 m

27

  • Personal record icon width 15 5 RFT: Double Unders, Toes-to-bars and Front Rack Lunges
  • Workout icon width 15 Supinated Grip Bar Hang : 1 Rep for Time
  • Personal record icon width 15 Single Arm Dumbbell Shoulder Press 3x7
  • Personal record icon width 15 Single Arm Dumbbell High Pull 3x7
  • Workout icon width 15 Bent Over Barbell Row 3x10
  • Workout icon width 15 Airdyne Bike 3 mi TT

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  • Workout icon width 15 6x RFT: Strict Pull-ups, Push-ups and Burpees
  • Workout icon width 15 Overhead One Arm Kettlebell Carry 3x1

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  • Workout icon width 15 13-11-9-7-5: Deadlifts and Box Jumps
  • Workout icon width 15 Front Racked Barbell Box Step Up 3x10

Dec | 1

  • Personal record icon width 15 Run 400 m TT
  • Personal record icon width 15 Karen
  • Workout icon width 15 Wall Ball : 100 Reps for Time

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  • Personal record icon width 15 AMRAP 20 mins: 400 m and Muscle Ups
  • Workout icon width 15 DT
  • Workout icon width 15 Single Arm Dumbbell Shoulder Press 10-10-6-6
  • Workout icon width 15 Single Arm Dumbbell High Pull 10-10-6-6
  • Workout icon width 15 Single Arm Dumbbell Row : 10-10-10

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  • Workout icon width 15 "Tabata" - Toes-to-bars, Kettlebell Goblet Lunges and Double Unders : 8 x 20 secs / 10 secs

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  • Workout icon width 15 Lifting: Snatch Grip Behind-the-Neck Push Press, Overhead Squats, Snatch Balances and Hang Squat Snatches

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  • Workout icon width 15 10-9-8-7-6-5-4-3-2-1: Kettlebell Swings and Burpees

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  • Workout icon width 15 4 RFT: Kettlebell Suitcase Carries, Kettlebell Suitcase Carries and AbMat Sit-ups

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  • Workout icon width 15 12-9-6-3: Chest-to-bar Pull-ups and Deadlifts

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  • Workout icon width 15 Snatch : 1 Rep Max
  • Workout icon width 15 Power Snatch : 1 Rep Max
  • Workout icon width 15 Back Squat 5-3-3-3
  • Workout icon width 15 One Arm Dumbbell Overhead Walk 300 m TT

12

  • Workout icon width 15 Strict Pull-ups : Max Set
  • Workout icon width 15 AMRAP 10 mins: Burpees and Wall Balls

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  • Workout icon width 15 6 RFT: Dumbbell Front Rack Box Step-ups and Sandbag Carries

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  • Workout icon width 15 Eva

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