FRIDAY 19TH DECEMBER 2014

by Danny on 18/12/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Hang Snatch
3-3-3-3

B.) For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Stretch

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TUEADAY 16TH DECEMBER 2014

by Danny on 15/12/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 6 x Dip
6 x TTB
6 x Pull Up
X 5 Rounds

B.) Row 750m
50 x Russian Swing (24/16kg)
30 x Burpee Box Jump (20)
Row 750m

Stretch

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MONDAY 15TH DECEMBER 2014

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

Mobilise/Warm Up

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

B.) 10-1
Clean (60/40kg)
20-2
Wall Ball (9/7kg)

Stretch

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SATURDAY 13TH DECEMBER 2014

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

Mobilise/Warm Up

A.) Push Press
5-5-5-5

B.) 21-15-9
Alternating D/B Snatch (20/15kg)
OH D/B Lunge
H/R Push Up

Stretch

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FRIDAY 12TH DECEMBER 2014

by Danny on 11/12/14, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) 21-15-9
Thruster (40/30kg)
Calorie Row

Stretch

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WEDNESDAY 10TH DECEMBER 2014

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

Mobilise/Warm Up

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

B.) AMRAP in 12 mins
5 x Burpee Pull Up
25 x Double under
8 x STOH (50/35kg)

Stretch

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TUESDAY 9TH SEPTEMBER 2014

by Danny on 08/12/14, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) in 8 mins
Row 1k
Then an AMRAP of
10 x Wall Ball
10 x Burpee
Rest 4 mins
In 5 mins
Row 500
Then an AMRAP of
8 x Wall Ball
8 x Burpee

Stretch

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FRIDAY 5TH DECEMBER 2014

by Danny on 04/12/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Max L-sit + Max Handstand Hold

B.) 5 x Strict Pull Up
5 x Strict Dip
X 6 Rounds

C.) 8 x Box Jump Over (20)
10 x D/B Thruster (20/15kg)
12 x Calorie Row
X 6 Rounds

Stretch

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TUESDAY 2ND DECEMBER 2014

by Danny on 01/12/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) AMRAP in 12 mins
10 x Pull up
30 x Double Under
10 x STOH (50/35kg)

B.) 1k Row

Stretch

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MONDAY 1ST DECEMBER 2014

by Danny on 30/11/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 2 x Hang Snatch + 2 Snatch
5-7 sets

B.) 5 x Clean (60/40kg)
7 x Burpee
12 x Wall Ball
AMRAP in 5 mins
Rest 2 mins
X 3 Rounds

Stretch

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