WEDNESDAY 4TH MARCH 2015

by Danny on 03/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 15 mins squat drills
Choose one from
Back/Front/Overhead

B.) OHS
3-3-3-3-3

C.) Tabata Med Ball Clean (9/7kg)
Rest 2 mins
Tabata Row
Rest 2 mins
Tabata Sit Up

Stretch

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MONDAY 2ND MARCH 2015

by Danny on 01/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) Front Squat
10,9,8,7…….1
Bar Over Burpee
2,4,6,8……..20

Stretch

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WEDNESDAY 25TH FEBRUARY 2015

by Danny on 24/02/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Spend at least 15 mins working on your air squat

B.) Push Press
3-3-3-3-3

C.) Row 300m
Rest 1 min
X 5 Rounds

Stretch

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TUESDAY 24TH FEBRUARY 2015

by Danny on 23/02/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Back Squat
2-2-2-2-2

B.) 6 x STOH (50/35kg)
6 x Front Squat (50/35kg)
6 x Pull Up
AMRAP in 12 mins

Stretch

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MONDAY 23RD FEBRUARY 2015

by Danny on 22/02/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A) 25 x K/B Swing (32/24kg)
25 x Burpee
X 3 Rounds

B.) Max cal row in 2 mins

Stretch

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WEDNESDAY 19TH FEBRUARY 2015

by Danny on 17/02/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 8 min AMRAP
5 x Ring Strict
5 x Ring Row
5 x TTB strict

B.) Max Output Back Squat in 5 mins

Stretch

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SATURDAY 14TH FEBRUARY 2015

by Danny on 13/02/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Push Jerk
3-3-3-3-3

B.) 25 x K/B Swing (24/16kg)
50 x Double Under
10 x STOH (60/40kg)
20 x K/B Swing (24/16kg)
40 x Double Under
10 x STOH (60/40kg)
15 x K/B Swing (24/16kg)
30 x Double Under
10 x STOH (60/40kg)
10 x K/B Swing (24/16kg)
20 x Double Under
10 x STOH (60/40kg)

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FRIDAY 13TH FEBRUARY 2015

by Danny on 12/02/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) AMRAP in 8 mins
7 x Ring Row
2 x Wall Walk

B.) Run 300m
10 x Burpee
200m Run
X 6 Rounds

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WEDNESDAY 11TH FEBRUARY 2015

by Danny on 10/02/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 6 x Strict Dip
6 x Strict TTB
6 x Alternating D/B Step up (20/15kg) (24/20)
AMRAP in 7 mins

B.) Max Output in 5 Mins Front Squat
Reps x Kg (no rack)

C.) Max Cal Ski Erg in 60 seconds

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TUESDAY 3RD FEBRUARY 2015

by Danny on 02/02/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Back Squat
5-5-5-5

B.) 12 min AMRAP
7 x Thruster (40/30kg)
7 x Pull Up
7 x Down Up

Stretch

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