Thursday 210814

Posted on August 21, 2014 by mick.

10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories
Rest 1 minute between rounds. Post number of calories rowed each round to comments



Wednesday 200814

Posted on August 20, 2014 by mick.



Tuesday 190814

Posted on August 19, 2014 by mick.

5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders

Post results to comments

http://globalnews.ca/video/1486006/worlds-fittest-woman-from-canada



Monday 180814

Posted on August 18, 2014 by mick.

Rest Day

Mobility

Skill – HSPU

Catch up Day

Post results to comments



Sunday 170814

Posted on August 17, 2014 by mick.

Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups

Post results to comments



Saturday 160814

Posted on August 16, 2014 by mick.

4 rounds for time of:
Row 500 meters
Rest 3 minutes

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Friday 150814

Posted on August 15, 2014 by mick.

3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps

Post results to comments



Thursday 140814

Posted on August 14, 2014 by mick.

Rest Day

Mobility

Skill- GHD

Catch up Day

Post results to comments



Wednesday 130814

Posted on August 13, 2014 by mick.

10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments

Post results to comments



Tuesday 120814

Posted on August 12, 2014 by mick.

5 rounds for time of:
500-meter row
50 squats
30 back extensions

Post results to comments