6 x Front Squat
6 x Bench Press
6 x Torsonator Power Twist
6 x Kettlebell Snatch
6 x DB Shoulder Press
6 x Bent Over Row
6 x Insteps
6 x Torsonator Power Drive
4 times through
80% of 1RM on each exercise
then
3km Run
20 x Snatches @ 2 x 16kg
20 x Crunches @ 2 x 16kg
20 x Single Leg Deadlift @ 24kg
20 x Floor Press/Fly @ 2 x 16kg
20 x Turkish Get Up @ 24kg
20 x Deep Front Squats @ 2 x 16kg
400m Run
( 5 times through)
15 x Pull Up
15 x DB Incline Bench Press @ 24kg
15 x Crunch @ 15kg
15 x Kettlebell Swing @ 20kg
15 x Deadball Slam @ 10kg
15 x Torsonator Power drive @ 30kg
(5 times through)
then
20 x Pushup
20 x Lying Pull Up
20 x Deadball Slam @ 10kg
(4 times through)
KB Swings + Turkish Get Up @ 24kg, 20reps,18,16,14,12,10,9,8,7,6,5,4,3,2,1rep
5min Rest
6 x 50 Medball Slams @ 5kg + 400m run
(Timed)
WholeBody
10 x Box Jumps +
10 x Pull Ups +
10 x Around the Worlds +
10 x Kettlebell Cleans +
10 x HSPU +
10 x Goblet Squats
(5 times through)
Kettlebells
- 50 x Swings @ 24kg
- 50 x Snatches 24kg
- 20 x Turkish Get Ups @ 24kg (10 each Side)
- 5mins x 30/30 @ 2x16kg KB Shoulder Press (30secs work/30secs rest, rest in the rack position)
Bench Press
- 30 x 60kg
- 20 x 70kg
- 10 x 80kg
- 5 x 90kg
Archer Pull Ups
- 4 x 5 reps each side
4 x 10 Single Leg BOSU Squats
4 x 20 BOSU Kettlebell Snatches @ 20kg
4 x 20 Single Arm Torsonator Clean & Press @ 30kg
6 x 4 Torsonator Power Drives @ 20,30,40,50,60,65kg
3 x 20 Torsonator Power Twists @ 10,15,20kg
6 x 6 Bench Press@90,100,120,130,120,100kg
6 x 6 Turkish Get Ups @ 24kg
6 x 8 Chin Ups
6 x 8 DB Snatch @ 30kg
6 x 20 Crunches @ 10kg
2 x 50 Kettlebell Swings @ 24kg
