WEDNESDAY 25TH MARCH 2015

by Danny on 24/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Back Squat
6-6-6-6-6

B.) 45-35-25-15
Thruster (20/15kg)
After each round of thrusters
Row 500,400,300,200m

Stretch

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MONDAY 23RD MARCH 2015

by Danny on 22/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 12 min Ladder
5,10,15,20…..etc
Russian Swing (24/16kg)
10,20,30,40….etc
Double Under

B.) 500m Row

Stretch

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TUESDAY 17TH MARCH 2015

by Danny on 16/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Seated Press
5-5-5-5-5

B.) 12 x Hang Clean (50/35kg)
12 x Front Squat (50/35kg)
200m Run
X 4 Rounds

Stretch

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MONDAY 16TH MARCH 2015

by Danny on 15/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 10-10-10-10
WTD Step Up
(K/B or Dumbell)

B.) 5 x Deadlift (80/50kg)
8 x Down Up
10 x Pull Up
AMRAP in 12 mins

Stretch

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SATURDAY 14TH MARCH 2015

by Danny on 13/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 40-30-20-10
K/B Swing (24/16kg)
Box Jump (24/20)
Every 2 mins
8 x Burpee

B.) Tabata Row

Stretch

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WEDNESDAY 11TH MARCH 2015

by Danny on 10/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 5RDS not for time (make them perfect)
10 x Ring Row
10 x Ring Dip
10 x KB Step Up each leg (24/20)

B.) 250m Row
Rest 40 secs
X 6 Rounds

Stretch

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TUESDAY 10TH MARCH 2015

by Danny on 09/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) 12 min ladder
3,6,9,12…..etc
Hang Clean (45/30kg)
Front Squat (45/30kg)
STOH (45/30kg)

Stretch

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MONDAY 9TH MARCH 2015

by Danny on 08/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) Lunge
10-10-10-10

B.) 5 x Pull Up
8 x Box Jump (24/20)
10 x H/R Push Up
AMRAP in 5 mins
Rest 2 mins
X 3 Rounds

Stretch

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WEDNESDAY 4TH MARCH 2015

by Danny on 03/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

A.) 15 mins squat drills
Choose one from
Back/Front/Overhead

B.) OHS
3-3-3-3-3

C.) Tabata Med Ball Clean (9/7kg)
Rest 2 mins
Tabata Row
Rest 2 mins
Tabata Sit Up

Stretch

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MONDAY 2ND MARCH 2015

by Danny on 01/03/15, Blog, Work Out Of The Day

Mobilise/Warm Up

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

B.) Front Squat
10,9,8,7…….1
Bar Over Burpee
2,4,6,8……..20

Stretch

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