19/01/16

120:120:120:120 x 2rounds 25/35cals on bike 20 Ball slams 20 BJ 20-24 Hollow rock hold 120:120:120:120 x 2 rounds 20/25cals on rower 40DU 20KB swings FLR 120:120:120:120 x 2 rounds 20 burpees 60 ab mat sit ups 60 sec side plank x both sides 20 Plyometric lunges

18/01/16

A. DL 6-12 reps x 4 sets¬† * 80-85% of 1RM B. 1 HH Squat Clean + 1 squat clean x 3 sets¬† *Build to a heavy Squat clean C. 60:60:60:60 x3 depending on time *16 heavy alternating single arm and single leg FWD or REV lunges *10-16 strict ring dips *15-20 pull ups unbroken…

14/01/16

A. 8 rounds ¬†12-15 mins 10 RDL @ 75-80% 1RM DL 10 Alternating single arm KB/DB¬†snatches *Rest as needed between sets B.¬†8 rounds ¬†12-15 mins 10 Turkish get ups alternating hands or 20 alternating reverse lunges with DB + 15 single arm KB¬†swings both sides 30 DU C. 120:120:120:120 x 2 rounds 20 Burpess 70…

6/1/16

A. Annie (12 min cap) 50-40-30-20-10 Double Unders Sit Ups B. 120:120:120:120 x 3 rounds 1 –¬†30 Russian 24/16 KB swings 2 – 20-30 push ups 3 – 20 burpees 4 – 15 cals bile/row Repeat x 3 rounds C. 120:120:120:120 x 3 rounds 1-¬†¬†KB tea pots 2 – 60 sec side plank/both sides 3…