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A. 24 minutes EMOM #1. 6 Thruster 50kg/35kg #2. 10 Burpees #3. 6-12 Pull ups #4. 10 Burpees B1. Powell raise @ 50X1, 8 reps x 3 per side B2. 20 Dead bugs x 4 (legs only) C. 1000m Row for time/800m (females)

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Apr132015

13/4/15

Daily TrainingApril 13, 2015 Leave a comment

A. 20 minutes Split Jerk tech/strength work C. 5 rounds (15min cap) 12 Deadlifts 9 Hang power clean @ 60kg/40kg 6 Push jerks

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Apr102015

10/4/15

Daily TrainingApril 10, 2015 Leave a comment

A. Split jerk tech 5-10min B. Split Jerk; 3 reps x 6 set rest 60-90 sec C. FOR TIME: 9-6-3 Clean & Jerk @ 60/40 Toes To Bar Ring Dip + (no rest, change own weights) 15-12-9 Thruster @ 40/30 Pullup

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Apr92015

9/4/15

Daily TrainingApril 9, 2015 Leave a comment

A. 20 min AMRAP EMOM; #1 15 wallballs #2 8 burpee pullups #3 30 double unders (or 50 singles) #4 15 KB Swing B. 20 min AMRAP EMOM; #1 Row 200m/150m #2 10 BB Pushpress @ 50/35kg #3 10 Power Clean @ 50/35kg #4 10 Front Squat @ 50/35kg C. FLR 5 min to accumulate…

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Apr82015

8/4/15

Daily TrainingApril 8, 2015 Leave a comment

A. Clean pull.Squat Clean; 1.1 x 7 sets; rest 60 sec B1. Back Squats @ 2011; 4-6 reps x 5 sets rest 60-90 sec B2. Weighted pull up 3-4 reps x 4 sets rest 10 sec B3. Amrap unweighted pull-up x 4 sets rest 90 sec C. 3 min; Row 500m ALL OUT Amrap Burpee…

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Apr72015

7/4/15

Daily TrainingApril 7, 2015 Leave a comment

12 min AMRAP: 8 Power snatch 50/30 8 DL 50/30 8 T2B + Rest 2 mins + 12 min AMRAP: Row 300m 30 DU / 90 singles 15 DB Push Press + Rest 2 mins + 12 min AMRAP: 15 Burpee ball slams 15 box jumps 15/10 cals bike + Rest 2 mins + Side…

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Apr22015

2/4/15

Daily TrainingApril 2, 2015 Leave a comment

The 75’s 75 pull ups/ jumping pull ups / ring rows 75 Push ups 75 Front squats @ 30/20kg 75 Hang power clean @ 30/20kg 75 Push press @ 30/20kg 75 Sit ups 75 Double unders

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Apr12015

April 2015 – David Wilson

Client Of The MonthApril 1, 2015 Leave a comment

What do you enjoy most about coming to 365 Performance? The people and atmosphere are a highlight. The competition and the challenge keeps the motivation. Name some of your achievements since starting with 365 Performance: Pull-ups, rope climb and muscle ups. Favourite movie: The Hurricane or Mississippi burning Favourite food: Mexican and Scrolls from Oregano…

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Apr12015

1/4/15

Daily TrainingApril 1, 2015 Leave a comment

A. Hip + ankle + shoulder mobility B. Above knee power snatch.over head squat – 1.1 x 6 sets rest 90 sec (pause 2 sec @ bottom of squat) C. HSPU tech 5-7 mins D. 5 rounds for quality rest as needed between sets 8 RDL AMRAP HSPU

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