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Personal Trainer Hamilton WoD

Complete the following for time:

25-20-15

  • KB swings
  • pull ups
  • box jumps

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Personal Trainer Hamilton WoD

Complete the folllowing for time 5x:

  • 5 pull ups
  • 10 push press
  • 15 push ups

Finish with Tabata sit ups (20 secs on, 10 secs rest 8 x)

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Personal Trainer Hamilton WoD

Complete the following:

(Advanced workout in brackets)

30-20-10

  • Burpees (Manmakers)
  • Sit ups ( HK2E)
  • Box Jumps ( Side Box Jumps)
  • Push ups ( Ring dips/push ups)
  • KB swings (KB snatch)
  • Pull ups (Strict Pull ups)
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Personal Trainer Hamilton WoD

Complete as many rounds as possible in 20 minutes of:

  • 10 Overhead squats
  • 10 Pull ups
  • 10 Push press


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Personal Trainer Hamilton WoD

Complete the following:

  • 1000 m Row

Then 5 rounds of:

  • 15 Overhead squats
  • 5 Turkish get ups
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Personal Trainer Hamilton WoD

Complete the following for time:

  • 50 Dive Bomber Pushups
  • 50 Pull ups
  • 50 Push Press
  • 50 Lunges
  • 50 Hanging Knees to Elbows
  • 50 Ball Slams
  • 50 KB Swings

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Personal Trainer Hamilton WoD

Complete the following for time:

  • 1000 m Row
  • 100 Ball Slams
  • 100 KB swings
  • 750 m Row
  • 75 Ball Slam
  • 75 KB swings

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Personal Trainer Hamilton WoD

Complete the following 3 x for time:

  • 50 Stiff Leg Deadlift
  • 40 Squats
  • 30 Sit ups
  • 20 Press
  • 10 Pull ups

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Personal Trainer Hamilton WoD

Start with 750 m Row

Complete 5 rounds of:

  • 10 wall balls
  • 10 pull ups
  • 10 push ups
  • 10 box jumps
  • 10 sprawls

Finish with a 500 m Row.



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Personal Trainer Hamilton WoD

Complete the following for time:

  • 1000 m Row
  • 100 Stiff leg Deadlift
  • 100 Sit ups
  • 750 m Row
  • 75 Stiff leg Deadlift
  • 75 Sit ups
  • 500 m Row
  • 50 Stiff leg Deadlift
  • 50 Sit ups

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Personal Trainer Hamilton WoD

Complete the following for time:

  • 400 m Row
  • 40 KB Swings
  • 40 Sit ups
  • 300 m Row
  • 30 KB Swings
  • 30 Sit ups
  • 200 m Row
  • 20 KB Swings
  • 20 Sit ups
  • 100 m Row
  • 10 KB Swings
  • 10 Sit ups

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Personal Trainer Hamilton WoD

“Karen”

150 Wall Balls

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Personal Trainer Hamilton WoD

Complete the following:

30-20-10

  • Thrusters
  • Sit ups
  • Pull ups
  • Push ups

Finish with a plank for max time.

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Personal Trainer Hamilton WoD

Rest day.

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