FRIDAY 1ST AUGUST 2014

by Danny on 31/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Thruster
4-4-4-4

B.) 12 min Ladder 2,4,6,8,10 ……
Thruster (40/30kg)
Down Up

Stretch

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WEDNESDAY 30TH JULY 2014

by Danny on 29/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Weighted Pull Up
3-3-3-3-3

B.) AMRAP 25 mins
8 x Ring Row
8 x Overhead Lunge (20/15kg)
8 x H/R Push Up

Stretch

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TUESDAY 29TH JULY 2014

by Danny on 28/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Strict Press
3-3-3-3

B.) AMRAP in 15 mins
7 x TTB
14 x Wall Ball (9/7kg)
28 x DU’s

Stretch

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MONDAY 28TH JULY 2014

by Danny on 27/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) OHS
3-3-3-3

B.) 8 x Deadlift (70/50kg)
7 x Clean (70/50kg)
6 x STOH (70/50kg)
8 x Burpee
7 x Burpee Box Jump (24/20)
6 x Burpee Box over (24/20)
6 x Deadlift
5 x Clean
4 x STOH
6 x Burpee
5 x Burpee Box Jump
4 x Burpee Box Over
4 x Deadlift
3 x Clean
2 x STOH
4 x Burpee
3 x Burpee Box Jump
2 x Burpee Box Over

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FRIDAY 25TH JULY 2014

by Danny on 24/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) High Hang Clean + Hang Clean + Clean
+ Jerk

B.) AMRAP in 25 mins
6 x L/A K/B Swing (16/12kg)
6 x R/A K/B Swing
6 x L/A K/B Thruster (16/12kg)
6 x R/A K/B Thruster
Run 200m

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WEDNESDAY 23RD JULY 2014

by Danny on 22/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Front Squat
3-3-3-3

B.) 40 x H/R Push Up
30 x D/B Step Up (20/15kg)(24/20)
20 x TTB
15 x D/B Front Squat (20/15kg)
1K Row

Stretch

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TUESDAY 22ND JULY 2014

by Danny on 21/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Push Press
5-5-5-5

B.) AMRAP in 12 mins
4 x Clean (60/40kg)
6 x Bar Over Burpee
100m Run

Stretch

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MONDAY 21ST JULY 2014

by Danny on 20/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 42-30-18 Wall Ball (9/7kg)
84-60-36 Double Under

B.) 750m Row

Stretch

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SATURDAY 19TH JULY 2014

by Danny on 18/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 0-10 mins
15-12-9
Front Squat (50/35kg)
TTB
10-20
15-12-9
Hang Clean (50/35kg)
Ring Dip
20-30
15-12-9
Calorie Row
Box Jump (20)

Stretch

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FRIDAY 18TH JULY 2014

by Danny on 17/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Lunge
8-8-8-8

B.) Run 400m
21 x Burpee
Row 500m
X 3 Rounds

Stretch

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