Monday 30/05/2016

Core challenge 3 Rds For 30sec each position 1. Side plank 10/5 kg 2. Plank 15/10 kg 3. Side plank 4. Arch hold Every 3min for 18min A. 750/500m Row B. 3 Rds of : x12 Wall balls x10 Push ups x8 Pull ups C. 400m Run+50 Dus

Saturday 28/05/2016

Every 2,5min for 10min x3 Power Clean *fixed weight @85% of 2rm For Max Reps 5min AMRAP x8 Burpee Box jump x10 T2B x15 Cal Row x20 Dus 3min Rest For time x40 Dus x30 Cal Row x20 T2B x16 Burpee Box jump *Score will be…

Friday 27/05/2016

Every 3min for 15min x3 Front Squat @75,80,85,90,90+ 10min AMRAP Ascending Ladder 2,4,6,8,10,12,14.... A. Pull ups B. Thrusters Rx 30/20 kg

Thursday 26/05/2016

Recovery Day 8 Rds 20sec/on 10sec/off Rotational Ball Throws *Change side each round 4x15 Banded standing one-leg Adductions 5 Rds 30sec/on 30sec/off Banded + weighted Wall sit 4x8 Partner Hamstring Curls 5 Rds 30sec/on 30sec/off Weighted…

Wednesday 25/05/2016

Every 2min for 10min x6 Thrusters *Build over the course 6 Rounds x4 Bar muscle ups x6 Strict hspus x12(Total) Kb Snatch Rx. 30/20

Tuesday 24/05/2016

Every 90sec for 5 Rds x8 Bend over rows 5 Rounds 400m Run x8 Strict pull ups x10 Weighted push up Rx. 20/15

Monday 23/05/2016

Emom for 15min M1: x3 Power Clean M2: x3 Push press M3: x3 Pause Front squat *@65-70% of 2rm Clean Tabata 20 sec/On 10 sec/Off 4 Rounds of 4:00min RD1: Burpees RD2: Kb swings 20/15 RD3: Hollow Hold RD4: Rowing *1min rest between…

Saturday 21/05/2016

For max reps 4min AMRAP x10 Box Overs 24"/20" x15 Russian Swings 25/16 kg 3min rest 4min AMRAP x10 Cal row x15 Wall balls 9/6 kg 3min rest With a 6min cap Complete 800m Run + 30 thrusters 30/20 kg *Score will the remaing…

Friday 20/05/2016

Every 3min x2 Clean @75,80,85,90+ Every 2,5min for 10min x3 Front squat @85% of 2rm *Add 5kg to your 2rm For time 100 Dus 20 Burpee pull ups 80 Dus 20 Burpee pull ups 60 Dus 20 Burpee pull ups 40 Dus Burpee pull ups Technique…

Thursday 19/05/2016

Recovery Day Emom for 10min 1. Ball Balance 2. x10 Barbell hip extentions Core Challenge 40sec on each position 5 Rounds 1. Side plank (L) 2. Hollow Hold 3. Side plank (R) 4. Arch Hold 3 Rounds NOT FOR TIME 400m Run x6 (Total)…