26/02/16

A. 20 mins to work up to a heavy single Full Clean & Jerk B. 8 minute AMRAP Ascending Ladder of 3.3.6.6.9.9.12.12… 3 Ring Dips or Strict Push Ups 3 Power Cleans @ 70kg/45kg 6 Ring Dips or Strict Push Ups 6 Power Cleans @ 70kg/45kg 9 Ring Dips or Strict Push Ups 9 Power…

25/02/16

A. AMRAP for Quality in 12 minutes + rest 45 sec after each round 6 Russian KB Swings 20kg+/28kg+ 6 Box Jumps 6 T2B Rest 2-3 mins B. AMRAP for Quality in 12 minutes + rest 45 sec after each round 15 K2E 15 Thrusters @ 30kg/20k 15 BB Rows @ 2021 30kg/20kg Rest 2-3…

24/02/16

A. Back Squat @ 20×1; 3 reps x 5 sets B. 10 x 90 sec Rounds of: Round 1: 5-25 Butterfly/Kipping Pull Ups or Jumping Pull Ups @ 50A1; 3-6 reps Round 2: 16 DB/KB/BB Single Leg Reverse Lunges (8 per leg) @ 40-60kg/16-30kg C. 60 sec Max Cals on Assault Bike

23/02/16

6 Minute Stations Accessories Day Station 1: Core – 10-16 BB Roll Outs – 20 Russian Twists each side @ 10-15kg – 6 Burpees Station 2: Arms – Supinated BB/DB curl @ 30×1; 10-12 reps – Close Grip Push Ups @ 30×1; 5-15 reps Station 3: Posterior Chain – American KB Swings; 10-12 reps @…