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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TUESDAY 15TH JULY 2014

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

Mobilise/Warm Up

A.) 1 High Hang Clean + 1 Hang Clean +
1 Clean (all to be a full squat clean)

B.) ‘The Chief’
AMRAP in 3 mins
3 x Clean (62.5/42.5kg)
6 x Push Up
9 x Squat
Rest 1 min
X 5 Rounds
Stretch

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MONDAY 14TH JULY 2014

by Danny on 13/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) OHS
3-3-3-3

B.) AMRAP in 15 mins
Run 100m
8 x Thruster (40/30kg)
30 x Double Under

Stretch

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FRIDAY 11TH JULY 2014

by Danny on 10/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 10 x Deadlift (100/70kg)
25 x Wall Ball (9/7kg)
X 4 Rounds
Rest 3 mins
Run 600m
Rest 3 mins
Row 750m

Stretch

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WEDNESDAY 9TH JULY 2014

by Danny on 08/07/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) If you have good Tekkers feel free to go heavy, if you haven’t, spend at least 15 mins drilling technique.

3 x Hang Clean + 3 Front Squat

B.) 10-1
K/B Swing (24/16kg)
Goblet Squat (24/16kg)
After each round run 100m

Stretch

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TUESDAY 8TH JULY 2014

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

Mobilise/Warm Up

A.) 15 x Ring Dip
15 x Pull Up
X 3 Rounds

B.) Run 800m
40 x Down Up
Run 400m
30 x Down Up
Run 200m
20 x Down Up

Stretch

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