20110421 – 05h30 – Double the cardio

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JM + WarmUp (160 club) Another vicious version of the One side goes up, while the other side goes down… Double KB Clean    1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1Double KB Press    1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1Double KB Clean & Press    1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1 Run 1 lap (~100m) with a bulgarian bag in your shoulders Burpee    10

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20110420 – 05h30 – AMRAP strength work

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JM + WarmUp (160 club) Pullup (strict) x3Deadlift x3Janda Situp x4Double KB Press (Strict) x3Rope TuckJump (Fast) x8Jumping Bridge x4Evil Wheel x5Run “x” Laps “x” is the round that you are on. So round 3 you run 3 laps.max=5, at which point you restart at 1 lap

20110419 – 05h30 – Adham’s AMRAP Seesaw

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JM + WarmUp (160 club) One side goes up, while the other side goes down… As many rounds as possible (AMRAP) Double KB Squat    10 9 8 7 6 5 4 3 2 1Double KB Press    10 9 8 7 6 5 4 3 2 1 Bunny Hops over low boxes (with Bulgarian bag on shoulders) Atlas Press    1 2 3 4 5 6 7 8 9 10 Bunny Hops onto mid boxes (with Bulgarian bag on shoulders)