Thursday 27/10/2016

EVERY 2:00 FOR 10:00 DEADLIFT X1 @80,90,95,95+,95+ FOR TIME 'FRAN'' 21-15-9 THRUSTERS PULL UPS RX: 40/25

Monday 24/10/2016

EVERY 2:00 FOR 10:00 CLEAN X1 @80,90,95,95+,95+ ΕVERY 2:00 FOR 10:00 FRONT SQUAT X1 @80,90,95,95+,95+ FOR TIME 400m RUN

Saturday 22/10/2016

Met-Con (8:30 & 10:30 classes) 4 ROUNDS 5:00 To complete 20 Kb SWINGS 30/20Kg 20 FRONT RACK LUNGES 40/25Kg 20 BURPEES OTB 50 Dus 3:00 Rest Snatch Technique (9:30 class) -OH Squat -Sots Press -Drop Snatch -Snatch…

Friday 21/10/2016

EVERY 2:00 FOR 10:00 X5 DEADLIFT @70,75,80,85,85 4 ROUNDS 5 MUSCLE UPS 8 THRUSTERS 50kg 400m RUN

Thursday 20/10

INJURY PREVENTION THORACIC MOBILITY WINDMILL T SPINE ROTATION SIDE LYING ROTATION SPHINKS PRONE ROTATION HIP MOBILITY ELASTIC RESISTANCE HIP FLEXOR AND SQUAT MOBILITY CORE STABILITY BEAR CRAWL SIDE PLANK LATERAL WALKS REVERSE…

Wednesday 19/10/2016

EVERY 2:00 FOR 10:00 X2 PUSH PRESS @70,80,85,90,90 EVERY 2:00 FOR 6:00 WALL CLIMB & NOSE TO WALL HOLD 1:00 ON EVERY 2:00 FOR 18:00 ST1: 500/400m ROW ST2: 30 WALL BALLS ST3: REST

Tuesday 18/10/2016

EVERT 2:00 FOR 10:OO X2 SNATCH @70,80,85,90,90 10 ROUNDS 3 BAR MUSCLE UPS 5 BOX JUMP 30''/24'' 20 DU'S

Monday 17/10/2016

EVERY 2:00 FOR 10:00 X2 CLEAN @70,80,85,90,90 EVERY 2:00 FOR 6:00 X5 FRONT SQUAT @85% 4 ROUNDS EVERY 3:00 400m RUN

Saturday 15/10/2016

Classes of 8:30 & 10:30 FOR TIME 21-15-9 PUSH PRESS 50/34Kg C2B PULL UPS REST UNTIL TIMER REACH 10:00 THEN... FOR TIME 21-15-9 FRONT SQUAT 50/34Kg PULL UPS REST UNTIL TIMER REACH 20:00 THEN... FOR TIME 21-15-9 WALL…

Friday 14/10/2016

EVERY 2:00 FOR 10:00 X4 DEADLIFT @70,75,80,85,85 .... ROUNDS OF 200m RUN 10 WEIGHTED PUSH UP 20/15Kg 10 BOX JUMP