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1km row 50 OHS @ 30/20kg 25 T2B 50 Burpees 100 DUs rest 5 mins 50/40 cals bike 40 wall balls 50 sit ups 50 burpees 100 ball slams

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Jun12015

May 2015 – Rebecca Muscat

Client Of The MonthJune 1, 2015 Leave a comment

What do you enjoy most about coming to 365 Performance? I love that I have 1 hour a day when I can just switch off and have fun with a great bunch of people. My job can often be stressful and starting the day at the gym where none of those worries enter my mind is…

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Jun12015

1/6/15

Daily TrainingJune 1, 2015 Leave a comment

EMOM x 12 4 Power clean @65kg/45kg 4 Jumping squats rest 5min EMOM x 12 4 Power clean @65kg/45kg 4 Box Jumps @30″/24″ C. Strict Toes through rings @ 3011;amrap x 5 sets rest as needed or Strict T2B @ 3011;amrap x 5 sets rest as needed

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May292015

29/5/15

Daily TrainingMay 29, 2015 Leave a comment

A. Ring dip; AMRAP @ 5011x 5 sets rest as needed B. 20 min CAP 12 Box Jumps 9 Hang Power Cleans @ 60/40 6 Push Press @ 60/40 3 T2B

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May282015

28/5/15

Daily TrainingMay 28, 2015 Leave a comment

20 pull ups 30 push ups 40 sit ups 50 squats x 5 rounds OR (scaled version) 10 pull ups/ring rows 20 push ups 30 sit ups 40 sqts x 5 rounds

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May272015

27/5/15

Daily TrainingMay 27, 2015 Leave a comment

A1. Back Squat 8-6-4-2 rest 30-45 sec A2. Pull up 6-8 reps x 4 sets rest as needed B. Partner work out 2 player: Tag team 5 front sqts @ challenging load x 8 rounds C. Dragon flag with slow descent 3 reps x 3 sets + 20 DB walking lunges each set

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May262015

26/5/15

Daily TrainingMay 26, 2015 Leave a comment

A. 5 rounds AFAP (10 min cap) Assault Bike 15/10 calories Hang Power Clean 50kg/30kg x 10 reps B. 5 rounds AFAP (10 min cap) Row 300m/200m 15 wall balls 10 push ups C. 20-15-10-5 (10 min cap) KB swing + 10 burpee box jumps in between each set of kb swings

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May252015

25/5/15

Daily TrainingMay 25, 2015 Leave a comment

10 min overhead mobility piece A. Squat Snatch 3.3.2.2.1.1.1 rest 90 sec between sets B. 21-15-9 Over Head Squat (40/30) Burpees C. 10 min for quality, rest as needed Side hip plank pulse 15 reps x 2 sides Handstand hold ALAP L sit on ring ALAP / knee raise hold alap Chin up hold alap

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May222015

22/5/15

Daily TrainingMay 22, 2015 Leave a comment

A. Strict Ring DIP AMRAP @50×1 x 5, rest as needed B. 10-8-6-4-2 – for quality HSPU Strict Chin Ups C. 4 rounds (15min cap) 40 DU 30 Wall Balls 20 Burpees (no jump) 10 T2B

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