WEDNESDAY 16TH APRIL 2014

by Danny on 15/04/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Strict gymnastic tekkers
HSPU, DIP, PULL UP etc……

B.) Reps are only a guide, set a tough target and go hard every minute.

Min 0-1 12 x D/B Thruster (20/15kg)
Min 1-2 13 Burpee
Min 2-3 14-18 Cals on the Rower (depending on your degree of lankiness)
X 6 Rounds

Stretch

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TUESDAY 15TH APRIL 2014

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

Mobilise/Warm Up

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

B.) ’13.2′
5 x STOH (52.5/35kg)
10 x Deadlift (52.5/35kg)
15 x Box Jump (24/20)
AMRAP in 10 mins

Stretch

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MONDAY 14TH APRIL 2014

by Danny on 13/04/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) OHS
3-3-3-3

B.) 10 x TTB
10 x Burpee
10 x Wall Ball
AMRAP in 15 mins

Stretch

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SATURDAY 12TH APRIL 2014

by Danny on 11/04/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 10-8-6-4-2 Clean (70/50kg)
After each set of Cleans,run 400m.

Stretch

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FRIDAY 11TH APRIL 2014

by Danny on 10/04/14, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) 9 min AMRAP
250m Row
20 x Box Jump (24/20)
2 min Rest
9 min AMRAP
12 x Wall Ball
25 x Double Under
2 min Rest
9 min AMRAP
100m Run
12 X Down Up

Stretch

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WEDNESDAY 9TH APRIL 2014

by Danny on 08/04/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Front Rack Lunge
10-10-10

B.) 40 x Burpee
50 x Thruster (20kg)
1000m Row

Stretch

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MONDAY 7TH APRIL 2014

by Danny on 06/04/14, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) “The Chief”

Max rounds in 3 minutes of:
3 x Power cleans (62.5/42.5kg)
6 x Push Up
9 x Squat

Rest 1 minute. Repeat for a total of 5 cycles.

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SATURDAY 5TH APRIL 2014

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

Mobilise/Warm Up

A.) Deadlift
3-3-3-3

B.) 5 x Deadlift (110kg/72.5kg)
10 x Bar Over Burpee
15 x Pull Up
X 5 Rounds

Stretch

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SATURDAY 4TH APRIL 2014

by Danny on 03/04/14, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) Run 300m
20 x Wall Ball
35 x Double Under
X 5 Rounds

Stretch

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WEDNESDAY 2ND APRIL 2014

by Danny on 01/04/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 3RM Weighted Dip or Weighted Pull Up

B.) Grace
30 x Clean and Jerk (62.5/42.5kg)

C.) 750m Row

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