Rest Day

1 Clean & Jerk @ 60 KG, 1 Round of Cindy (5 Chin Ups, 10 Push Ups, 15 Air Squats),2 Clean & Jerk @ 60 KG, 1 Round of Cindy.......10 Clean & Jerk @ 60 KG, 1 Round of Cindy.

21:30 PR'

1st Attempt

3 Rounds of 1000m Row, Eq Rest Checkout of 50 Burpees.

23:49 PR'

(Previous Best 24:13)

1st 1000m Row - 3:10
2nd 1000m Row - 3:20
3rd 1000m Row - 3:25

Rest Day

Rest Day

Fran : 21-15-9 Thrusters @ 43KG and Chin Ups

6:02 PR'

(Previous Best 7:25)

Christine : 3 x 500m Row, 12 Bodyweight Deadlifts @ 97.5KG, 21 x 20" Box Jumps.

9:04 PR'

(Previous Best 10:13)

100 Dips, 100 Push Ups any Protocol.

18:50 PR'

1st Attempt

Rest Day

3 Rounds x 50 Kettlebell Swings @ 1 Pood (16KG), 50 Air Squats, 50 Push Press @ 30KG, 50 Double Unders.

18:39 PR'

1st Attempt

Deadlift Row : 21 Deadlift, 750m Row, 15 Deadlifts, 500m Row, 9 Deadlifts, 250m Row. All deadlifts @ 102.5KG.

7:52 PR'

(Previous Best 8:58)

Khalipa - 7:03 (http://www.youtube.com/watch?v=etAKh8ztGjg)

Bionic - 7:52 (http://www.youtube.com/watch?v=f1aESIaaoDs)

21-18-15-12-9-6-3 Push Press @ 35KG, Double Unders

5:38PR'

1st Attempt

1600m Run

6:07 PR'

1st Attempt

Average Lap Time - 1:31.75
Average speed (km/h) - 15.69
Average time / mile - 6:07

6 x 60m Sprint

The 300 : 25 Chin Ups, 50 Deadlifts @ 60KG, 50 Push Ups, 50 Box Jumps @ 24", 50 Floor Wipers @ 60KG, 50 Kettlebell Clean and Press (25 Per arm) @ 1Pood (16KG), 25 Chin Ups.

19:54 PR'

1st Attempt

20 Strict Press @ 40KG, 20 Push Press @ 50KG, 20 Push Jerk @ 60 KG

6:03 PR'

(Previous Best 6:56)

Sofa : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end

4:18 PR'

(Previous Best 4:32)

110 Unbroken PR'

(Previous Best 100)

Practice Olympic Lifting - Squat Cleans, Power Snatches and Front Squat.

Sofa : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end

4:37

(Previous Best 4:32)

100 Unbroken PR'

(Previous Best 93)

500m Row, 21 Push Press @ 53KG, 500m Row, 18 Push Press @ 53KG, 500m Row, 15 Push Press @ 53KG, 500m Row, 12 Push Press @ 53KG.

12:43 PR'

(Previous Best 15:22)

3 rounds x 20 Double Unders, 15 Push Press @ 20KG, 10 Burpees.

4:02 PR'

1st attempt

Rest Day

5000m Run (Track)

22:37 PR'

(Previos Best 23:00)

Average Lap Time - 1:48.56
Average speed (km/h) - 13.26
Average time / mile - 7:14

2000m Ergo

6:41.6 PR'

(Previous Best 6:55.7)

Average / 500m - 1:40.4

Bjorn : 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Dead Lifts @ Bodyweight Burpees

6:47 @ 100KG PR'

(Previous Best 8:51 @ 100KG)

Annie : 50, 40, 30, 20, 10 Double Unders, Sit Ups.

6:49 PR'

(Previous Best 7:15)

5 x 400m Run, 40 Push Ups

16:57 PR'

(Previous Best 19:49)

6 x 70m Sprint

5 Rounds x 7 PP @ 45KG, 14 Push Ups, 21 Double Unders

5:39 PR'

(Previous Best 6:26)

21-15-9 Chin Ups, Dips

7:02 PR'

1st Attempt

Rest Day

5 x 500m Row & 7 Thrusters at 60KG

15:55 PR'

(Previous Best 19:38)

Rest Day

AMRAP 10 Minutes - 20 Kettlebell Swings @ 1 Pood (16KG's) and 20 Double Unders.

7 Rnds & 14KBS PR'

1st Attempt

10 x 20 Double Unders @ 15 Push Ups.

9:55 PR'

(Previous Best 10:09)

500m Row

1:27.1

(Best Time 1:24.7)

21, 15, 9 - Push Ups, 26" Box Jump, Double Unders

3:58 PR'

(Previous Best 4:08)

Grace : 30 Clean And jerk @ 60KG

4:10 PR'

(Previous Best 4:39)

Rest Day

Filthy Fifty : 50 Box Jumps @ 24", 50 Jumping Chin Ups, 50 Kettlebell swings @ 1 pood (16KG), 50 steps Walking Lunge, 50 Knees to elbows, 50 Push press @ 20KG, 50 Back extensions, 50 Wall ball shots @ 20 pound ball, 50 Burpees, 50 Double unders.

27:23 PR'

1st Attempt

50 @ 50 : 50 Push Press @ 50KG, Burpee Penalty for taking bar off the shoulders

4:40

(Best Time 3:50)

AMRAP 20 Minutes - 10 x Deadlifts, 8 x Hanging Power Cleans, 6 x Push Jerk all at 30KG.

20 Rnds + 5 DL PR'

1st Attempt

Rest Day

The 1500 : 10 Rounds x 100 singles skipping, 10 burpees, 10 sit ups, 10 push ups, 10 squats, 10 Chin Ups

31:41 PR'

1st Attempt

25 Chin ups + 21, 15,9, Hanging Power Cleans @ 40KG, Walking Lunges with 20KG Plate overhead, 24" Box Jumps + 25 Chin Ups.

10:28 PR'

1st Attempt

20 Strict Press @ 40KG, 20 Push Press @ 50KG, 20 Push Jerk @ 60 KG

6:56 PR'

1st Attempt

Annie : 50,40,30,20,10 Double Unders Sit Ups

7:24

(Best Time 7:15)

500m Ergo

1:24.7 PR'

(Previous Best 1:28.8)