03/01/18

running warm up high knees A skips Side A skips B skips x3 sets work out 1200m run easy pace rest 3 min 400m run hard pace rest 3 min x2 200m run sprint rest 2 mins x4 10-15 mins of handstand practice frog holds head stand holds handstand holds of the box pike push...

02/28/18

A .barbell warm up B. 4 clean Dead lifts + 3 power Cleans + 2 push press + 1 Clean and Jerk 5-6 sets of this with great form C. 10 min emom odd min 20 wall balls 20/14even min 20 KB swings 26/44 Source: Workout Of The...

02/27/18

warm up 200m run , run harder each set 6 bottoms up press each arm 40 ab mat sit ups3/5 strict pull ups 3 sets 12.1 Complete as many reps as possible in 7 minutes of:• Burpees Source: Workout Of The...

02/26/18

recovery or 18.1 make ups 30 mins of 500m row easy t flow 35 sec wall sit 6 KB clean + push press each arm 45 sec hollow rock / 45 sec hollow hold Source: Workout Of The...