FRIDAY 24TH OCTOBER 2014

by Danny on 23/10/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) OTMEM for 10 mins
3 x Hang Clean + 3 x Push Jerk

B.) Row 500m
12 x Burpee Over Erg
X 5 Rounds

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WEDNESDAY 22ND OCTOBER 2014

by Danny on 21/10/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Lunge
8-8-8-8

B.) AMRAP in 25 mins
10 x Goblet Lunge (16/12kg)
10 x H/R Push Up
20 x Double Under
X 3 Rounds
Row 300m

Stretch

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TUESDAY 21ST OCTOBER 2014

by Danny on 20/10/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) WTD Pull Up
3-3-3-3-3

B.) 21-15-9
Clean (60/40kg)
Pull Up
OTMEM 6 x Wall Ball

Stretch

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MONDAY 20TH AUGUST 2014

by Danny on 19/10/14, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) 21-15-9
Front Squat (50/35kg)
STOH (50/35kg)
OTMEM 4 x Burpee

Stretch

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FRIDAY 17TH OCTOBER 2014

by Danny on 16/10/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Front Squat
5-5-5-5

B.) Run 300m
10 x Ring Dip
20 x D/B Snatch (20/15kg)
20 x OH Lunge (20/15kg)
X 3 Rounds

Stretch

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WEDNESDAY 15TH OCTOBER 2014

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

Mobilise/Warm Up

A.) Max L-Sit Hold (rings or parallettes)
Max Handstand Hold

B.) OTMEM for 6 mins
5 x touch and go clean

C.) Row 500m
Rest 90 seconds
Row 500m

Stretch

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TUESDAY 14TH OCTOBER 2014

by Danny on 13/10/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Push Press
2-2-2-2

B.) Row 500m
21-15-9
STOH (40/30kg)
Goblet Squat (24/16kg)
Row 500m
9-15-21
STOH (40/30kg)
Goblet Squat (24/16kg)

Stretch

Stretch

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FRIDAY 10TH OCTOBER 2014

by Danny on 09/10/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 15 min Ladder 2,4,6,8…..
Clean and jerk (50/35kg)
TTB
After each round complete 2 x Wall walk

B.) 500m ski erg

Stretch

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WEDNESDAY 8TH OCTOBER 2014

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

Mobilise/Warm Up

A.) Lunge
8-8-8-8

B.) 30 x Calorie Row
20 x Russian Swing (24/16kg)
10 x Box Step Up (24/20)(24/16kg)
X 3 Rounds

Stretch

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TUESDAY 7TH OCTOBER 2014

by Danny on 06/10/14, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) 8 x STOH (50/35kg)
8 x Pull Up
8 x Burpee
AMRAP in 15 mins

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