Saturday 08/10/2016

WITH A 5:00 CAP COMPLETE PART A 3 ROUNDS 10 Cal Row 10 Burpees OTRower 3:00 Rest PART B 3 ROUNDS 12 Thrusters 40/25kg 50 Dus 3:00 Rest Part B FOR TIME 10 Cal Row 12 Thrusters 10 Burpees OTBarbell 50 Dus

Friday 07/10/2016

EVERY 2:00 FOR 10:00 x4 Deadlift @50,60,70,80,80% EVERY 2:00 FOR 10:00 x10 Barbell Bench Press @70-80% For time 1200m Run 60 Push ups 45 Pull ups 30 Ring Dips

Thursday 06/10/2016

Injury Prevention 3 Rounds 1:00 to Complete 12-15 Reps on each Station ST1: TRX T-Rows ST2: Weighted Plank ST3: Side Plank Abductions (R) ST4: Side Plank Abductions (L) ST5: Snow Angels *weighted ST6: Fit Ball Hamstring Curls ST7:…

Wednesday 05/10/2016

EVERY 2:00 FOR 10:00 x3 push press @50,60,70,80,80% EVERY 2:00 FOR 6:00 wall climp & nose to wall hold 50sec ON EVERY 2:00 FOR 18:00 ST1: Row for Distance ST2: 12 T2B + 15 KB Swing + 30 Dus ST3: Rest Rx: 30/20kg

Tuesday 04/10/2016

EVERY 2:00 FOR 10:00 THREE POSITION SNATCH high hang + hang + full @50,60,70,80,80% EVERY 2:00 for 8:00 X10 Supinated strict pull ups *weighted, negative EMOM FOR 15:00 M1: 8 C2B pull ups M2: 10 Burpee Box Jump 24/20'' M3: 12…

Monday 03/10/2016

EVERY 2:00 FOR 10:00 THREE POSITION CLEAN high hang + hang + full @50,60,70,80,80% EVERY 2:00 FOR 8:00 FRONT SQUAT 1x5@65% 1x3@75% 1x2@85% 1XMaxEffort@75% EVERY 3:30 FOR 14:00 400m run

Friday 30/09/2016

EVERY 2:00 FOR 10:00 X4 pause deadlift *pause for 2sec right bellow the knee 1x@50% 1x@60% 3x@70% 4 rounds 15 C2B pull ups 25 wall balls 9/6 15 push ups 25 Dus 400m RUN

Thursday 29/09/2016

FIT BALL CORE TRAINING AND SPLIT JERK SKILL WORK FUNCTIONAL LUNGES WITH FIT BALL • OVERHEAD WALKING LUNGE • SIDE LUNGE LOW REACH • CROSS LUNGE TWIST LOW REACH FIT BALL CORE TRAINING • HAMSTRING CURLS • BALL PIKES • OH…

Wednesday 28/09/2016

EVERY 2:00 FOR 10:00 x4 push press 1x@50% 1x@60% 3x@70% EVERY 2:00 FOR 6:00 wall climp & nose to wall hold 45sec ON 4 Rounds 500m row @GOAL IS TO STAY CONSISTEND AND CLOSE TO YOUR P.R. TIME Rest 2:00 after each interval

Tuesday 27/09/2016

EVERY 2:00 FOR 10:00 THREE POSITION SNATCH high hang, hang, x2 full snatch 1x@50% 1x@60% 3x@70% EVERY 2:00 for 6:00 x12 Bend Over rows EMOM FOR 15:00 M1: 5 Pull ups+10 burpees M2: 12 box Overs M4: 10 DB snatch Rx: 30/20