12.15.14 MONDAY warm up– 1000m Row Olympic: 5×1 Squat Clean Strength: 3×3 DB Standing Shoulder Press 3×3 HSPU 3×3 Front Squat Metcon1: 9…7…5 of: Back... Read More
12.12.14 FRIDAY warm up– 3x200m Row Olympic: 3×3 Snatch Strength: 3×5 C2B Pull Up 3×5 Bent Over Row Metcon1: 21…15…9 of: Strict HSPU (500m Row... Read More
12.10.14 WEDNESDAY warm up– 3×25 GHD Sit Ups and Reverse Hyper Olympic: 3×3 Clean Strength: 3×5 Strict HSPU 3×5 Dip 3×5 Back Squat Metcon: Explode... Read More
12.9.14 TUESDAY warm up– 1000m Row Olympic: 3×3 Low Hang Squat Snatch Strength: 3×5 Weighted Ring MU 3×5 Pull Up Auxiliary: 2xUnbroken Ring MU Metcon:... Read More
12.8.14 MONDAY warm up– 200 Double Unders Metcon1: 16min EMOM of: EVEN- 4 Deadlifts ODD- 4 S2OH Strength: 3×5 Bench Press 3×5 Dips Metcon2: Explode... Read More
12.3.14 WEDNESDAY warm up– 5min Airdyne Olympic: 10×1 Squat Snatch (aim for med weight perfect singles) Strength: 3×8 Standing DB Shoulder Press 3×8 DB Tricep... Read More
12.2.14 TUESDAY warm up– 100 Double Unders Olympic: 6×1 Jerk Complex (Complex= 1 Front Squat, 1 Jerk) Strength: 3×8 Trap Bar Deadlift 3×8 Weighted Pull... Read More