Monday 26/09/2016

THREE POSITION CLEAN high hang, hang, x2 full clean 1x@50% 1x@60% 3x@70% EVERY 2:00 FOR 8:00 front squat 1x5@60% 1x3@70% 1x2@80% 1x12@70% EVERY  00:00-4:00 4:00-8:00 8:00-11:30 11:30-15:00 400m run @GOAL IS TO…

Saturday 24/09/2016

WITH A 3:00 TIMECAP COMPLETE 8 T2B 12 thrusters 40/25 15 burpees OTB 20 double unders rest 2:00 @REPEAT FOR 7 TOTAL ROUNDS

Friday 23/09/2016

EVERY 2:00 FOR 10:00 X3 pause deadlift *pause for 2sec right bellow the knee 1x@50% 1x@60% 3x@70% EVERY 2:00 FOR 6:00 x12 DB bench press 3 ROUNDS 400m RUN 12 strict supinated pull ups 12 weighted push ups 20/15

Thursday 22/09/2016

TRX TRAINING MOBILITY SQUAT PULL CHEST STRETCH FORWARD LUNGE ROTATION SL DEADLIFT T ROTATION STABILITY PLANK ROW CROSS LUNGE POWER PULL HAM CURLS CHEST PRESS Y PLANK CRUNCH OH SQUAT HINGE PULL SINGLE LEG SQUAT SIDE PLANK STRETCH CHEST…

Wednesday 21/09/2016

EVERY 2:00 FOR 10:00 x3 push press 1x@50% 1x@60% 3x@70% EVERY 2:00 FOR 6:00 wall climp & nose to wall hold 40sec ON EVERY 4:00 FOR 16:00 500m row @GOAL IS TO STAY CONSISTEND AND CLOSE TO YOUR P.R. PACE

Tuesday 20/09/2016

EVERY 2:00 FOR 10:00 THREE POSITION SNATCH high hang, hang, full, oh squat 1x@50% 1x@60% 3x@70% EVERY 2:00 for 6:00 x12 sumo deadlift EMOM FOR 15:00 M1: 15 wall ball 9/6kg M2: 12 toes to bar M3: 50 double unders

Monday 19/09/2016

EVERY 2:00 FOR 10:00 THREE POSITION CLEAN high hang, hang, full, front squat 1x@50% 1x@60% 3x@70% EVERY 2:00 FOR 6:00 x12 front rack lunges EVERY 4:00 FOR 16:00 400m run @GOAL IS TO STAY CONSISTENT AND CLOSE TO YOUR P.R. TIM…

Saturday 17/09/2016

EMOM for 28:00 s1: 15 wall ball 9/6kg s2: 12 box jump 30/24" s3: 10 burpess s4: 8 pull ups

Friday 16/09/2016

E2M for 10:00 Clean Complex A. Clean drive B. Clean pull C. Clean high pull D. Power Clean BOTC For completion 3x3 high hang+hang+full clean @50% 4x4 hang+full clean @55% 5x5 Cleans @60%

Thursday 15/09/2016

Injury prevention A) Hip and T spine mobility DYNAMIC FLEXIBILITY • TRX T spine • TRX peck minor chest stretch • TRX lat stretch • TRX hinge stretch HAMS • Banded hip stretch • Banded pigeon stretch • Windmill B)…