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18/3/15

A:   2.1 Snatch Pull. Squat Snatch, x 6 sets, r45-60 sec B:  5 Rounds, complete in 1 min: 5-15 Unbroken Pull ups AFAP AMRAP Burpee remaining time. Rest 3-4min between sets. C1: Tempo V Ups @3030, 10 reps, x 3 C2: Bird dog @3030, 10 reps, x 3

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17/3/15

A: 6 Rounds AFAP 10 Russian KB Swing 10 Push Press with Bar 250m Row rest 3mins B: 10 mins AMRAP Single Arm Plank L 30 sec DU 20 reps Single Arm Plank R 30 Sec DU20 reps Hollow hold ALAP Glute Bridge Hold 60 Sec

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16/3/15

A:Every 90 Seconds for 6 Rounds 3 Squat Cleans B1:  Back Squat, 8-10 Reps 50X1, x 5, rest 60-90sec B2:  Hip/ Glute Mobility C: EMOM 10mins Odd: 10 DB Lunges (Heavy) Even: 10 Pendlay Row

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13/3/15

A1. Strict press. Push Press; 5-7reps of each x 4, rest 2min (do 5-7 tough strict press, then straight into 5-7 tough push press) A2. Thoracic Rollout on double trigger point ball or rolloers/Lat stretch on rings B. 15 – 12- 9 – 6 – 3 T2B DL (50/35) Push Up Exit fee is 30…

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12/3/15

A. 9 MIN AMRAP 10 hang Power Clean (40/30) 5 front squat 10 wall ball 30 DU rest 3 min 9 MIN AMRAP 6 thrusters (40/30) 10 front rack lunges 20/15 cal bike B. Farmers carry heavy 45:30 x 3-5 sets

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11/3/15

A. Snatch Grip DL @3sec up phase, 3 reps x 4 sets B. Every 3min for 21min 7 power snatch 7 pull ups 7 burpees   C1. Cuban Rotations; 8-12 reps x 3 C2. Peep holes; 15 – 20 reps x 3

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10/3/15

A. One unbroken Amrap (-2) set of Ring dip or Push ups FAST + 300m Row AFAP x 6, rest 3 min between rounds   B. 10min AEROBIC piece 10 laps easy pace jog FLR 60sec or ALAP 10 laps easy pace jog CHIN Up Hold ALAP

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9/3/15

A. 21-15-9 Fronts Squats (60/40) C2B Pull Ups B. 8 min AMRAP DU 30 Complex (40/30) DL – 8 Hang Power Clean – 4 Thruster – 2

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6/3/15

A1. C2B Kipping Pull ups 1-5 reps, x 4 rest 60 sec A2: HSPU 1-7 reps, x 4 rest 60 B: 8 min AMRAP 5 Thrusters (40/30) 10 BJ 20 double unders C: 2min Max Thrusters (50/40)  

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