WEDNESDAY 1ST OCTOBER 2014

by Danny on 30/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Lunge
8-8-8-8

B.) Row 500m
21-15-9
Hang Clean (50/35kg)
STOH (50/35kg)
Row 500m

Stretch

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TUESDAY 30TH SEPTEMBER 2014

by Danny on 29/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Push Press
3-3-3-3

B.) Run 400m
21 x D/B Snatch (20/15kg)
12 x Ring Dip
X 3 Rounds

Stretch

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MONDAY 29TH SEPTEMBER 2014

by Danny on 28/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) OHS
2-2-2-2

B.) 15 min Ladder
Wall Ball (9/7kg)
10,20,30,40……
Pull Up
5,10,15,20
Double Under
10,20,30,40,…..etc

Stretch

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SATURDAY 27TH SEPTEMBER 2014

by Danny on 26/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) 300m Run
12 x Front Squat (40/30kg)
X 4 Rounds

Stretch

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FRIDAY 27TH SEPTEMBER 2014

by Danny on 25/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 1RM Jerk

B.) 21-15-9
Box Jump Over (20)
Russian Swing (32/24kg)
H/R Push Up

Stretch

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TUESDAY 23RD SEPTEMBER 2014

by Danny on 22/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Clean
2-2-2-2

B.) 8 x Lunge (40/30kg)
8 x Pull Up
8 x STOH (40/30kg)
AMRAP in 15 mins

Stretch

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FRIDAY 19TH SEPTEMBER 2014

by Danny on 18/09/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 1RM Back Squat

B.) Max reps at 50% 1RM in 2 mins

C.) 10 min ladder 2,4,6,8…….
Thruster (40/30kg)
Double Under 10,20,30,40…..

Stretch

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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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