Monday, November 27, 2017

Monday 27th November 2017


Back Squats
  • ·       3-3-3-3-3


Helen – 3 rounds
  • ·       Run 400m
  • ·       21 KB Swings (24/16)
  • ·       12 Pull Ups

Friday, November 24, 2017

Saturday 25th November 2017

Dirty Thirty • 30 Box Jumps (24/20) • 30 Jumping Pull Ups • 30 KB Swings (24/20) • 30 Lunges • 30 Knees to Elbow • 30 Push Press (20/15) • 30 Back Extensions • 30 Wall Ball (20/14) • 30 Burpees • 30 Double Unders

Thursday, November 23, 2017

Friday 24th November 2017


Turkish Get Ups
  • ·       3 x 3 each side

Kipping skills

Fran
21-15-9
  • ·       Thrusters (42.5/30)
  • ·       Pull Ups

Wednesday, November 22, 2017

Thursday 23rd November 2017


Deadlifts
  • ·       4-4-4-4-4

AMRAP 15mins
  • ·       15 Back Squats (60/40)
  • ·       Sprint 150m

Tuesday, November 21, 2017

Wednesday 22nd November 2017


10 Rounds
  • ·       10 Pull Ups
  • ·       20 Push Ups
  • ·       30 Floor Wipers


Rowing

  • ·       3 x 30 cals

Monday, November 20, 2017

Tuesday 21st November 2017


Bent Over Rows

  • 5-5-5-5

25-20-15-10-5

  • KB Swings
  • Box Jumps
  • Run 200m between sets

Finisher

  • 3 x 25 Knee raises

Sunday, November 19, 2017

Monday 20th November 2017


Snatch Balance
  • ·       3-3-3-3


Diane
21-15-9
  • ·       Deadlift (100/65)
  • ·       Handstand Push Up