02/12/15

A. 10 min HSPU work Either AMRAP HSPU in 10 min or AMRAP 10 sec neg HSPU in 10 min or HS Hold/HEAVY seated DB Press @ 50×0 4-5 reps B. High Hang Squat Clean tech piece at start of session C. 5 rounds 10 T2B 3 Position Power Clean – Above Knee. Below Knee.…

01/12/15

A. 30 Wallball 20 Pushup 20 Box Jump *rest 2 min exactly, repeat x3 B. 15 Burpee 10 length gym shuttle sprint *rest 2 min exactly, repeat x3 C. 20 BB Push Press @ 40/30 (needs to be unbroken) Row 300m *rest 2 min exactly, repeat x3 + B. Bird Dog 5 Min piece at…

26/11/15

A. IN TEAMS OF THREE: 6 Rounds; 3-Person-Cha-Cha Row 300m 30 KB Swing 30 BJ @ 24″/20″ **Player 2 starts when P1 finishes the KB Swings, P3 starts once P2 finishes the KB swings, P1 starts again when P3 finishes the KB swings + B. Bird Dog 5 Min piece at end

20/11/15

Warm up Mobility 10 minutes on Shoulder and Hip mobility then Warm Up Good and thorough warm up Workout of the Day “THE RACE” FOR TIME: 15 Burpee Box Jump Overs @ 24″/20″ 30 KB Swing 20 Thruster @ 40/30kg 20 Push Press @ 40/30kg 20 DL @ 40/30kg Row 500m Post your scores to…