02/04/14

A1. Sumo DL @ 22×1; 5-7 reps; x5, rest 90 sec A2. Push Press @ 22×1; 5-7 reps; x5, rest 90 sec B1. GHR @ 3010; 8-10 reps; x4, rest 60 sec B2. Bench Press @ 20×0; 15-12-9-6; rest 60 sec C1. Chinese Plank; ALAP; x4, rest 30 sec C2. Powell Raise @ 3010; 6-9…

1/04/14

60 seconds work, 30 seconds rest Partners (swap roles each round) P1. Wall balls P2. FLR x 6 rest 2 minutes 60 seconds work, 30 seconds rest Partners (swap roles each round) P1. Box jumps P2. Heavy farmers carry x 6 rest 2 minutes 60 seconds work, 30 seconds rest Partners (swap roles each round)…

26/03

A1. Sumo DL @ 22×1; 5-7 reps; x5, rest 90 sec A2. Strict Press @ 22×1; 5-7 reps; x5, rest 90 sec B1. GHR @ 3010; 8-10 reps; x3, rest 60 sec B2. Bench Press @ 20×0; 12-7-3; rest 60 sec C1. Chinese Plank; ALAP; x4, rest 30 sec C2. DB Ext Rot @ 3010;…

25/03

Warm Up – 7  min DU pract Work in Pairs 2minute work, 1 minute rest 1. P1 – Airdyne     P2. AMRAP burpees rest 1 minute, then swap 2. P1. Slam balls     P2. Box jumps rest 1 minute, then swap 3. P1. FLR     P2. DU rest 1 minute, then swap…

24/03

A1. Back Squat @ 20×1; 6-7 reps; x5, rest 90 sec A2. Weighted Pronated Pull @ 2022; 2-3 reps; x5, rest 90 sec B. Single Arm Weighted Walking Lunge; 10 reps/arm; x6, rest 30 sec between arms C. 4 rounds; Row 60 sec @ 97%, rest 3:30