Wednesday 14/09/2016

E2M for 8:00 Partner glute ham raises (nordic) x15 Nose to Wall 40sec ON 1:00 OFF Complete 4 Rounds EMOM for 18:00 s1: 12/10 Cal row s2: 15 Push press 40/25 s3: 8 Burpee box jumps

Tuesday 13/09/2016

E2m for 8:00 x2 Turkish get ups (each side) 5 Rounds 15 t2b 20 DB snatch (total) 25/15kg 50 Dus 15 Wallballs 9/6kg

Monday 12/09/2016

E2M for 10:00 x12 Single leg KB deadlift (each side) + Max Effort pull ups   4 Rounds 15 Squat clean 400m run Rx: 50/34kg

Saturday 10/09/2016

Met-con: 8:30-9:30/10:30-11:30 With a 5:00 cap complete 400m Run 30 Thrusters 30/20kg 40 Dus 20 Burpees OTB Complete 4 Rounds with a 3:00 Rest Between Intervals Skill & Technique: 9:30-10:30 Warm up based on joint stability Deep…

Friday 09/09/2016

A. E2m for 8:00 Monster walk Complex C. E2M for 10:00 Snatch Complex x2 Pull x2 Power snatch x2 Deep Power snatch x1 Snatch balance

Thursday 08/09/2016

SHOULDER MOBILITY AND STABILITY A) FOAM ROLLER OR BALL BAND STRETCH WINDMILL T SPINE ROTATION SIDE LYING ROTATION BAND W B) 3 ROUNDS x10 Reps THORASIC SPINE MOBILITY TRX TRX INCLINE PUSH UP T ROW TRX PLANK ABD (PUSH UP) TRX OH…

Wednesday 07/09/2016

A. E2M for 6:00 Barbell hip extention   B. EMOM for 20:00 s1: 15cal Row s2: 25 Push ups (hand release) s3: 20 Pull ups s4: Rest

Tuesday 06/09/2016

A. E2M for 6:00 Max effort T2b B. 3 Rounds 80 Dus 20 Russian swings 30/20 30 Front Rack lunges 30/20 20 Burpees

Monday 05/09/2016

A. E2M for 6:00 x12 Barbell single leg deadlifts B. 3 Rounds 800m run 30 Kb push press 20/10 20 Back squats 40/25

Saturday 03/09/2016

With 5:00 Cap Complete  AS MANY ROUNDS AS POSSIBLE 50 Dus 40 Wallball 9/6 30 Russian swings 25/16 15 Pull ups 10 Burpee box jump 3:00 Rest Complete 4 Rounds