Your Search Results

Wednesday 12/09 Cash in: 2×400 on 2 minutes Cash out: 3×30 L-sits toe taps (15 each leg)   Basic Four sets of: Front Squat x

Tuesday 12/08 Cash out:  Sit ups using a 5 kg plate behind head 5 x 5. Have someone hold your feet down over a bench.

Cash In: 2 x 800 Cash Out: 3×20 Floor wipers Basic & Performance Four sets of: Bulgarian Split Squat x 6-8 reps each leg @

Basic & Performance In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as

Cash In: 4x 200m…30sec rest Cash Out: Russian twists 2×30… extra credit…3x dragon flags hold for 10-15 sec   Basic & Performance front squat: 3,

Cash in: 2×800 Cash Out: 3×15 ghd sit ups   Basic & Performance Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip

Cash in: 1×800 Cash out: 3×30 sec. L-sits   Basic & Performance Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90

Tuesday 12/01 Cash in: 3x200m with 60 sec rest Cash out:  Box jumps: 25 reps AHAP! Jump up and step down   Basic & Performance

Basic & Performance Take 10 minutes to build to a heavy-ish Front Squat, and then… Every 3 minutes, for 15 minutes (5 sets) of: Front