19/07/16

45 minutes of rotating stations

5 min AMRAP:
10 pushpress
10 box jump
+
rest 1:30 min
+
5 min AMRAP:
10 kb swing
10 burpee
+
rest 1:30 min
+
5 min AMRAP:
200m row
20 HR Pushup
+
rest 1:30 min
+
5 min AMRAP:
20 cal airdyne
20 abmat situp
+
rest 1:30 min
+
5 min AMRAP:
15 wallball
30 DU

18/07/16

Front Squat @ 52×1; 3-4 reps; x5, rest 2 min (doing hip flexor mobility)

+

///ADV
30-20-10
Alt. Leg Pistol OR 2x KB Front Rack Walking Lunge
Ring Dip
Cal Bike

///BEG
30-20-10
Alt. Leg Box Step Up
Pushup
Cal Row

+

Plank Elbows ALAP

30/06/16

20 min Split Jerk technique + ADVANCED: 15 min AMRAP: 30 DU 15 Burpee 12 DL @ 60/40kg 9 Hang Power Clean @ 60/40kg 6 Push Jerk @ 60/40kg BEGINNER: 15 min AMRAP: 90 Singles 15 Burpee 12 DL 9 Hang Power Clean 6 Shoulder To Overhead

29/06/16

Clean Deadlift; 8-10 reps; x5 + Complete as much as possible in 20 minutes of: 10 Toes To Bar / Supine Toes To Post / ABMAT Situp 20 Pushup 30 Air Squat 15 Toes To Bar / Supine Toes To Post / ABMAT Situp 30 Pushup 45 Air Squat 20 Toes To Bar / Supine…

28/06/16

ADVANCED: 4 Rounds: 21 KB Goblet Squat @ 24kg/16kg 18 KB Swings @ 24kg/16kg 15 Pull-ups 12 Push Press @ 50/35kg 9 Box Jump @ 30”/24” BEGINNER: 4 Rounds 21 KB Goblet Squat 18 KB Swings 15 Ring Rows 12 Push Press 9 Box Jump/Step Up + B1. Bent-Over SA KB Row; 15 reps/arm; x4…