Some Info
Feel free to contact us

Thursday, July 11, 2013

Alpha

5 Sets of: 

Hang Snatch 

Snatch

Rest 20 seconds 

1.1.1.1.1 Tall Box Jumps

Rest 2 minutes

Then

400m Run

10 Burpees

15 Pull-ups

20 Overhead Squats (95/65)

15 Pull-ups

10 Burpees

400m Run

 

Beta

4 Sets of 

20 Kettlebell Swings

Rest 45 Seconds

8-10 Dumbbell Bench Press @20×1

Rest 45 Seconds

8-10 Broad Jumps

Rest 45 Seconds

8-10 Single-arm Dumbbell Row @2111

Rest 45 Seconds

Then 5 Sets of 

10 Dumbbell Push Press

10 Box Jump Overs

Rest 60 seconds

 

Leave a comment:

* required