Wednesday 01.06.16

Tuesday, May 31, 2016


Cycle through 5 rounds of the following:

Strict pull up, 10 reps

Single arm kb swing, 20 reps each arm (16/12)

Weighted box jump, 12 reps

*For the weighted box jump use a med ball, place it at the chest (rack position) perform a squat, come out of the squat straight into the box jump, step down. Use a suitable/manageable load and height.


Scale: Strict pull up – Band pull up or ring row

Single arm kb swing – Load (go light enough so as to achieve 20                                                reps then 20 reps without rest, single  arm kb swing does not go overhead.


Warm up: Each movement, light 8-10 reps then do the 5 rounds

Once finished: Roll and stretch, non stop for at least 10-15 minutes if time. Relaxed!


6am - MIKE (OPEN GYM)                                         

4pm - SARA                                    

5pm  - SARA/LUKE


Please reload

© 2023 by Name of Site. Proudly created with