Tuesday 13th October 2015
Warm Up – Two Lines of stuff
Mobility – Hip Opening Series
Strength – 15-20 mins
Pause Front squats
3-3-3-3-3
Note: With a 3 second pause at the bottom of an active Front Squat. Heavy, but non maximal. No missed lifts.
Conditioning – For Time:
50-40-30-20-10 Double Unders
5-10-15-20-25 Russian Kettlebell Swings 24/16
Sprint 100 m between each set of DU and KBS e.g. 50 DU, 5 KBS, 100m Sprint.
Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)
Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24
Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m
