Friday 17/02/2016

EVERY 3:00 FOR 15:00 2RM SNATCH *BUILD OVER THE COURSE FOR TIME 7 ROUNDS 150m FARMERS CARRY 20/15 12 PUSH UPS 10 DB SNATCH 25/15

Thursday 16/02/2015

AGONIST RELAXATION & ANTAGONIST ACTIVATION ●WEIGHTED WINDMILL ●REVERSE SNOW ANGELS ●TRAP STRETCH ●FLOOR DUMBELL PRESS ●BICEP STRETCH ●TRICEP EXTENTIONS ●TRICEP STRETCH ●BICEP OPENER ●RUSSIAN TUCKS ●COUCH…

Wednesday 15/02/2017

EVERY 3:00 FOR 15:00 2RM BACK SQUAT *BUILD OVER THE COURSE FOR TIME THE KETTLEBELL WORKOUT EACH ROUND MUST BE PERFORMED ONLY ON ONE SIDE F.EX. RIGHT ARM FOR A WHOLE ROUND OF: 6 KB SINGLE ARM/LEG DEADLIFT 6 KB SINGLE ARM CLEAN 6…

Tuesday 14/02/2017

EVERY 3:00 FOR 15:00 2RM CLEAN *BUILD OVER THE COURSE EMOM FOR 15:00 M1: 15/12 CAL ROW M2: 10 KB RUSSIAN SWING + 10 AIR SQUAT M3: REST ADV: 30/20 RX: 24/16 SC: 20/10

Monday 13/02/2017

EVERY 3:00 FOR 15:00 2RM OH SQUAT FOR TIME DESENDING LADDER 10,9,8,7,6,5,4,3,2,1 CHEST TO BAR TARGET BURPEES TOES TO BAR BOX JUMPS

Saturday 11/02/201

10:00 TO BUILD UP TO YOUR 3RM DEADLIFT WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts Rx 100/80 Kg/ Advanced : 55 wall-ball shots RX 9/6 55-calorie row 55 handstand push-ups

Friday 10/02/2017

EVERY 2:00 FOR 10:00 2RM HANG SNATCH *BUILD OVER THE COURSE FOR TIME 21-15-9 OH SQUAT BURPEES OVER THE BAR ADV: 50/34 RX: 40/25 SC: 30/20

Thursday 09/02/2017

10:00 TO WORK ON YOUR DOUBLE UNDERS SHOULDER MOBILITY ● LATISSIMUS DORSI ● SUBSCAPULAR ● THIRASIC SPINE SHOULDER STABILITY ● EXTERNAL ROTATION ● CHEST EXPANTION ● KB VERTICAL HOLD WITH WALKING HIP MOBILITY ● HIP…

Wednesday 08/02/2017

EVERY 2:00 FOR 10:00 5RM BACK SQUAT *BUILD OVER THE COURSE FOR TIME 5 ROUNDS 8 PUSH PRESS 8 FRONT SQUAT 400m RUN RX: 50/34Kg *COMPARE TO 29/11/2016

Tuesday 07/02/2017

EVERY 2:00 FOR 10:00 2RM HANG CLEAN *BUILD OVER THE COURSE EMOM FOR 15:00 M1: 12/10 CAL ROW M2: 10 BOX JUMP + 8 T2B M3: 50 DUS