Friday 20/01/2017

EVERY 2:00 FOR 10:00 X2 SNATCH + OH SQUAT EVERY 2:00 FOR 10:00 X5 DEADLIFT @85 OF 1RM 2-3% HEAVIER THAN LAST WEEK FOR TIME 50 WALL BALS 9/6 50 PULL UPS

Thursday 19/01/2017

SKILL 10:00 MAX EFFORT UNBROKEN DU'S SKILL 10:00 PROGGRESSION TO MUSCLE UP -ARCH TO HOLLOW SWING -KIPPING PULL UP -KIPPING C2B -KIPPING MUSCLE UP 3 ROUNDS 2:00 ROW 2:00 ANKLE MOBILITY 2:00 HIPFLEXOR MOBILITY 2:00 HAMSTRING MOBILITY 2:00…

Wednesday 18/01/2017

4 ROUNDS CHINESE PLANKS 1:00 ON 1:00 OFF BACK SQUAT EVERY 2:00 FOR 12:00 1X5@60% 1Χ4@70% 1Χ3@80% 1Χ2@85% 2Χ2@87% WITH A 12:00 TIME CAP 400m RUN 20 BURPEES 20 TOES TO BAR 800m RUN 40 BURPEES 40 TOES TO BAR

Tuesday 17/01/2017

EVERY 2:00 FOR 6:00 X3 OH SQUAT PAUSE 3sec AT THE BOTTOM OF THE SQUAT EVERY 2:00 FOR 6:00 X2 CLEAN + JERK FOR TIME 7 ROUNDS 8 DEADLIFT 6 HANG POWER CLEAN 4 SHOULDER TO OVERHEAD ADV: 60/40 RX: 50/34 SC: 40/25

Monday 16/01/2017

EVERY 2:00 FOR 10:00 6 STRICT PULL UPS 12 PUSH UPS 15 V-UPS FOR TIME 5 ROUNDS 50 DUS 25 BOX JUMP OVERS

Saturday 14/01/2017

WITH A 3:00 TIMECAP 10 BURPEE BOX JUMP OVERS 10 PULL UPS 10 KB SWINGS WITH A 4:00 TIMECAP 15 BURPEE BOX JUMP OVERS 15 PULL UPS 15 KB SWINGS WITH A 5:00 TIME CAP 20 BURPEE BOX JUMP OVERS 20 PULL UPS 20 KB SWINGS WITH A 6:00…

Friday 13/01/2017

EVERY 2:00 FOR 10:00 HANG SNATCH + SNATCH EVERY 2:00 FOR 10:00 X5 DEADLIFT @80+ OF 1RM 2-3% HEAVIER THAN LAST WEEK FOR TIME 400m RUN 50 DB SNATCH 400m RUN ADV: 25/20 RX:20/15 SC: 15/10 PROGGRESSION: DB PULLS

Thursday 12/01/2017

SKILL 10:00 MAX EFFORT FREE HANDSTAND HOLD REST 2:00 BETWEEN ATTEMPS SKILL 10:00 PROGGRESSION TO KIPPING HSPU 3 ROUNDS 30sec ON/OFF FOR 18:00 M1: TRX HAMSTRING CURLS M2: FIT BALL BALANCE M3: SIDE LYING GLUTE RAISES M4: BANDED CHEST…

Wednesday 11/01/2017

4 ROUNDS 20sec HOLLOW 20sec PLANK 20sec MOUNTAIN CLIMBERS 20sec SHOULDER TAPSBEVERY 2:00 FOR 10:00 BACK SQUAT 1X5@60% 1Χ4@70% 1Χ3@80% 1Χ2@85% 1Χ2@87% EMOM FOR 15:00 M1: 15/12 CAL ROW M2: 8 RUSSIAN SWINGS + 8 BOX JUMP M3:…

Tuesday 10/01/2017

EVERY 2:00 FOR 6:00 40sec OVERHEAD DB or KB HOLD EVERY 2:00 FOR 10:00 CLEAN + 2 FRONT SQUAT + JERK FOR TIME 5 ROUNDS 6 CLEANS 30 DOUBLE UNDERS 6 PUSH PRESS ADV: 60/40 RX: 50/34 SC: 40/25