WEDNESDAY 17TH SEPTEMBER 2014

by Danny on 16/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) HSPU Tekkers

B.) 10 x Goblet Squat (24/16kg)
10 x K/B Swing (24/16kg)
10 x H/R Push Up
X 3
Run 300m
X 3 Rounds

Stretch

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TUESDAY 16TH SEPTEMBER 2014

by Danny on 15/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Hang Clean
3-3-3-3

B.) 10 x Clean (60/40kg)
10 x Pull Up
10 x STOH (60/40kg)
X 3 Rounds
1k Row

Stretch

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MONDAY 15TH SEPTEMBER 2014

by Danny on 14/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Thruster
3-3-3-3

B.) AMRAP in 20 mins
5 x Burpee Pull Up
10 x Wall Ball
25 x Double Under

Stretch

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SATURDAY 13TH SEPTEMBER 2014

by Danny on 12/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Weighted Dip
5-5-5-5

B.) 21-15-9
Back Squat (40/30kg)
After each round run 300m

Stretch

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FRIDAY 12TH SEPTEMBER 2014

by Danny on 11/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Lunge
10-10-10

B.) Row 300m
6 x L/A D/B Thruster (20/15kg)
6 x R/A D/B Thruster (20/15kg)
12 x TTB
X 4 Rounds

Stretch

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WEDNESDAY 10TH SEPTEMBER 2014

by Danny on 09/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) Run 200m
25 x K/B Swing (24/16kg)
Run 200m
20 x Box Jump (24/20)
X 3 Rounds

Stretch

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TUESDAY 9TH SEPTEMBER 2014

by Danny on 08/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Back Squat
3-3-3-3

B.) AMRAP in 15 mins
30 x Double Under
12 x Pull Up
12 x Push Up

Stretch

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FRIDAY 5TH SEPTEMBER 2014

by Danny on 04/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Front Squat
4-4-4-4

B.) 1 min On
1 min Off
X 8 Rounds
AMRAP of
10 x Front Squat (35/25kg)
25 x Double Under

Stretch

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TUESDAY 2ND SEPTEMBER 2014

by Danny on 01/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Strict Press
2-2-2-2

B.) 5RFT:
20 x Wall Ball
10 x Hang Clean (70/50kg)

Stretch

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MONDAY 1ST SEPTEMBER 2014

by Danny on 31/08/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) OHS
3-3-3-3

B.) AMRAP in 5 mins
3 x Thruster (40/30kg)
6 x Burpee
25 x Double Under
Rest 2 mins
X 3 Rounds

Stretch

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