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

Monday 09/01/2017

EVERY 1:30 FOR 9:00 5 C2B PULL UPS 8 PUSH UPS 12 BOX JUMPS FOR TIME 3 ROUNDS 5 MUSCLE UPS 20 TARGET BURPEES 400m RUN

Saturday 07/01/2017

EVERY 2:00 FOR AS LONG AS POSSIBLE ASCENDING LADDER 2,4,6,8,10,12,14..... POWER CLEAN BURPEES PULL UPS ADV: 50/34 RX: 40/25 SC: 30/20

Friday 06/01/2017

EVERY 2:00 FOR 10:00 HANG SNATCH + SNATCH + OH SQUAT BOTC EVERY 2:00 FOR 10:00 X5 DEADLIFT @80% OF 1RM FOR TIME 400m RUN 30 KB SWING 30/20 20 T2B 10 STRICT HSPU

Thursday 05/01/2017

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 EMOM FOR 15:00 M1: ROW M2: X15 CHEST EXPANTIONS M3: X15 DUMBELL ROWS M4: X10 BOSU…

Wednesday 04/01/2017

4 ROUNDS 30sec HOLLOW HOLD 30sec HOLLOW TO TUCK REST 1:00 EVERY 2:00 FOR 10:00 X5 BACK SQUAT @85% 2-3% HEAVIER THAN LAST WEEK FOR TIME ASCENDING LADDER 1,2,3,4,5,6,7,8,9,10 THRUSTER BURPEES OTB ADV: 50/34 RX: 40/25 SC: 3…

Tuesday 03/01/2017

EVERY 2:00 FOR 6:00 TEMPO OH SQUAT 3.3.1 EVERY 2:00 FOR 10:00 CLEAN + PUSH PRESS +  JERK FOR TIME 6 ROUNDS 5 CLEAN & JERK 200m RUN ADV: 60/40 RX: 50/34 SC: 40/25 POST/COMMENT YOUR SCORES