18/2/15

A1. Front Squat @20×1; 5.5. x4 sets, rest 10 sec A2. Kipping Pullups; AMRAP x4 sets, rest 30 sec A3. Hip Flex Stretch; 2 mins x 4 sets B1. DB Weighted Lunges; 8-12 reps B2. Chin Up Hold B3. Heavy DB Thruster; 5-7 reps B4. DB Hammer Curl; 8-12 reps 30 sec work/30 sec rest/transition…

12/2/15

Thursday 5 – 7 minute double under practice Choose your adventure 40 min amrap @ 70% effort/pace Row 400m 5 C2B pull ups/ 10 ring rows 10 box jumps 5 clapping push ups/ 10 push ups 30 hollow rocks Or 40 min amrap @ 70% effort/pace 20/15 cals bike 20 Russian Twists @ 15/10kg 20…

9/2/15

A. Snatch Pulls to be done @ 60-70% of squat snatch 1RM 4 reps x 4 sets rest 60-90 sec B. Every 2nd min x 15 mins 3 Power snatch 3 OHS 30 double unders C. Weighted ring dip @ 50×1 with external rotation @ top of the rep. 1 rep x 5 sets.