2/3/15

A: Power Clean Tech Work 5 min B:  EMOM 10 mins 1.1 Clean Pull.Power Clean 3-5 Ring/Bar dips C: 10 Min AMRAP 5 Hang Power Snatches 10 Front Rack Lunges 15 Sit ups 20 Burpees D: 2 Laps L Single Arm Farmers Carry Heavy  2 Laps R Single Arm Farmers Carry Heavy 30 Double Unders  x…

24/2/15

THE 365 SPRINT!! Player’s work through the following from start to finish as fast as possible. 1. 400 m row 2. BB push press @ 40/30 3. Ball slam 20 reps 4. Box jump 20 reps 24/20 5. Kb swing 20 reps 24/16 6. Wall ball thruster 20 reps 7. Bike 20/15 cals x 3…

23/2/15

A1. Clean pulls 4 reps; 6 sets; rest 45 sec A2. Weighted ring dip AMRAP; x 6 sets rest 45 sec B. 8 min partner AMRAP 3 power clean 5 T2B 7 Burpee * One person working at a time, one person must complete a full round before partner can go. C. 2 laps gym single arm…