TUESDAY 25TH NOVEMBER 2014

by Danny on 24/11/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) STOH
3-3-3-3

B.) Row 300m
21 x STOH (50/35kg)
TTB
Down Up
Row 400m
15 x STOH (50/35kg)
TTB
Down Up
Row 500m
9 x STOH (50/35kg)
TTB
Down Up

Stretch

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MONDAY 24TH NOVEMBER 2014

by Danny on 23/11/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) OHS
2-2-2-2-2

B.) Wall Ball (9/7kg)
15-25-35-25-15
Hang Clean (60/40kg)
8-8-8-8-8

Stretch

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SATURDAY 22ND NOVEMBER 2014

by Danny on 21/11/14, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) 21-15-9
Alternating D/B Snatch (20/15kg)
Box Jump Over (20)
Calorie Row

Stretch

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MONDAY 21ST NOVEMBER 2014

by Danny on 20/11/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 2 x Hang Snatch + 1 Snatch
5-7 sets

B.) AMRAP in 4 mins
4 x Clean (60/40kg)
10 x Squat
20 x Double Under
Rest 1 min
X 4 Rounds

Stretch

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WEDNESDAY 19TH NOVEMBER 2014

by Danny on 18/11/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 40 x Ring Dip in as least sets as possible

B.) Run 400m
30 x Wall Ball
20 x H/R Push Up
X 3 Rounds

C.) 300m Row AFAP

Stretch

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TUESDAY 18TH NOVEMBER 2014

by Danny on 17/11/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Back Squat
4-4-4-4

B.) 40 x Strict Pull Up in as least sets as possible

C.) 21-15-9
Back Squat (60/40kg)
K/B Swing (24/16kg)

Stretch

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WEDNESDAY 12TH NOVEMBER 2014

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

Mobilise/Warm Up

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

B.) AMRAP IN 20 mins
5 x Pull Up
10 x H/R Push Up
15 x Lunge

Stretch

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TUESDAY 11TH NOVEMBER 2014

by Danny on 10/11/14, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) 3 mins max reps Clean and Jerk (40/30kg)
90 seconds rest
3 mins max calorie Row
90 seconds rest
3 mins max Reps Wall Ball

Stretch

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MONDAY 10TH NOVEMBER 2014

by Danny on 09/11/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) OHS
3-3-3-3

B.) 21 x Russian Swing (24/16kg)
15 x Thruster (20/15kg)
9 x Calorie Row
6 x Burpee over erg
X 3 Rounds
Rest 3 mins
Repeat

Stretch

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FRIDAY 7TH NOVEMBER 2014

by Danny on 06/11/14, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Hang Snatch

B.) AMRAP in 5 mins
10 x Burpee
20 x Double Under
5 mins max metre Row
AMRAP in 5 mins
10 x Burpee
20 x Double Under

Stretch

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