13/10/14

A. Halting Squat Clean – 2 second pause at below knee, above knee and high hang positions – 4 reps x 5, rest 60-90 sec B. Deficit HSPU – EMOM x 10 min C. 8 min Ascending Ladder 3…6…9…12… etc Hang Squat Clean (60/40) Plyo Push Ups

9/10/14

A. 13min Partner AMRAP 50 cal bike 50 pull ups/100 ring rows 150 mountain climbers rest 3 min B. 13min Partner AMRAP 1km row 150 Russian Twists 100 lunges C. Waiters walk – 45 sec on, 30 sec off x 3 each side D. Wall Ws – 60 secs, 60 sec rest, x 2

7/10/14

12 min circuit 45 sec. 8-12 BB/DB push press 15 sec rest 45 sec. 8-15 burpees 15 sec rest 45 sec. L-sit/hollow rock hold 15 rest 45 sec. Skip 12 min circuit 45 sec HSPU 15 sec rest 45 sec pull ups 15 sec rest 45 sec reverse lunge 15 sec rest 45 sec FLR 12…