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  • 23APR
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    140424 Thursday

      Work out of the Day A. Three sets, not for time, of: Double-Unders x 30-50 unbroken reps Dumbbell Box Step up’s x 4-6 reps each leg Skin the Cat’s x 4-8 reps B. Four sets of: Deadlift x 3 reps C. For time: Row 20 Calories 30 Burpees 30 Toes to Bar 30 Walking

  • 22APR
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    140423 Wednesday

    Work out of the Day A. Three sets, not for time, of: Row 250M Ring Rows x 7-10 B. Five sets of: Power Clean x 4 Competitor Five sets of: Hang Power Clean + Clean x 2 C. As many rounds and reps as possible in 5 minutes of: 10 Kettlebell Swings (24/16 kg) 10 Burpees

  • 21APR
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    140422 Tuesday

    Work out of the Day A. Good Mornings x 8-10 reps Pistols x 6-8 reps each leg Max Push-ups B. Six sets of: Hang Power Snatch x 3 reps (high hang at the hip crease) Competitor Six sets of: Hang Power Snatch + Snatch x 3 reps (high hang at the hip crease) C. “Chelsea”

  • 20APR
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    140421 Monday

    Work out of the Day A. Three sets, not for time, of: Rope Ascents x 3 L-hold on Parallettes x 20-30 seconds Battle Rope x 20-30 seconds Competitor  Legless Rope Ascents x 2 L-hold on Parallettes (accumulate 3 minutes of L-hold) Dumbbell Squat Clean x 8 reps B. Four sets of: Back Squat x 5