"The FairFax Special"

Thursday 22/1/09

"The Fairfax Special"

For Time

21-18-15-12-09

Deadlift

Hang Power Clean

Thruster

42.5 kg

Scale weight and reps as required

"9 - 9 - 9"

Wednesday 21/1/09

"9 - 9 - 9"

333 mtr Row/XFT

Dips -------DB BP

8-------- 1

7 --------2

6-------- 3

5------- -4

4-------- 5

3 --------6

2 --------7

1 --------8

333 mtr Row/XFT

Dips --------DB BP

1-------- 8

2 --------7

3-------- 6

4-------- 5

5 --------4

6-------- 3

7 --------2

8 --------1

333 mtr Row/XFT

Scale weight as required

"Helkarindy"

Tuesday 20/1/09

"Helkarindy"

5 pull ups - 10 Push ups - 15 Squats

400 mtr Row

21 KBS - 12 Pull ups

75 WBS

12 Pull ups - 21 KBS

400 mtr Row

15 Squats - 10 - Push ups - 5 Pull ups

For time

Scale weight and reps as required

"Monday Madness"

Monday 19/1/09

"Monday Madness"

500 mtr Row/XFT

50 SDHP

25 Pull ups

1000 mtr Row/XFT

25 Pull ups

50 SDHP

500 mtr Row/XFT

Scale weight/reps/distance as required

"Sunday Session"

Sunday 18/1/09

"Sunday Session"

4 min Row - 1 min rest - 4 min XFT - 1 min rest - 4 min Box step

90 seconds rest

3 min Row - 1 min rest - 3 min XFT - 1 min rest - 3 min box step

90 seconds rest

2 min Row - 1 min rest - 2 min XFT - 1 Min rest - 2 min box step

90 seconds rest

1 min Row - 1 min rest - 1 min XFT - 1 min rest - 1 min box step

Record distance covered in each working split(box steps x 10)

Add it up to get a total

"Time Flies"

Saturday 17/1/09

"Time Flies"

1500 mtr Row/XFT

5 Rounds of

20 WBS

20 SDHP

20 Box Jump/Step

20 Calories Row/XFT

20 Push Press

1500 mtr Row/XFT

Scale weight/box height as required

"AH Well At Least It's Not Legs"

Friday 16/1/09

"Ah Well At Least It's Not Legs"

5 Shouilder Press
10 Push Press
15 Push Jerk

5 Rounds for time