Warm up –
100 Single unders, then
3 Rounds –
Squat Broadjump
Bear Crawl Continue reading Tuesday – 31.1.17
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Monthly Archives: January 2017
Sunday – 29.1.17
Warm up-
400m Run
3 RNDs –
5 Push ups
5 Squats
2 rounds –
5 Situps
5 Superman Continue reading Sunday – 29.1.17
Thursday – 26.1.17
Warm up –
200m Run
Burpee Complex
3 Rounds –
5 w/good morning
10 situps
Inch worm
BroadJumps
Strength –
Deadlift 5 x 5
Conditioning –
21-15-9
Burpees
db Snatch, reps each arm (heavy)
Tuesday – 24.01.17
Warm up –
400m run
3 Rounds –
5 Push ups
5 Ring rows
Bear Crawl
Skill & Strength –
Sunday – 22.1.17
Warm up –
200m Run
100 Jump rope singles
3 Rounds –
5 Ring rows
5 Kb swings
5 Squat jumps
Strength –
Power Clean 5 x 3
Conditioning –
12 mins Amrap –
12 KB Swings
50m Farmers carry RH
50m Farmers carry LH
200m Run
Thursday – 19.1.17
Warm up –
400m Run, then
3 rounds of,
5 x Push up to upward dog to downward dog,
Duck walk (across the hall),
Bear crawl back to your starting position
Strength –
Back Squat 5 x 5
In the hole squat 3 x 3
Conditioning –
Tuesday – 17.1.17
Strength –
Power Snatch 5 x 3
Snatch grip deadlift 5 x 3
Conditioning –
Thursday 12.1.17
Strength –
Weighted pull-ups 5 x 5
Barbell rowing 3 x 5
Conditioning –
12 mins amrap – Continue reading Thursday 12.1.17
Tuesday – 10.01.17
Strength –
Bench press 5 x 5
DB Bench press 3 x 10
LEARN TO MOVE YOUR BODY NOT MACHINES!
Conditioning –
Sunday – 8.01.17
Skill –
Hang Power Snatch (Speed)
Strength –
Deadlifts 10-8-8-6-3-3 Continue reading Sunday – 8.01.17
