11:00 Home
Warm up
Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3
Swings 3x25x20
Ab wheel 2x6
Stretch
Saturday 30 March 2019
Friday 29 March 2019
Wednesday 27 March 2019
Tuesday 26 March 2019
ROP Easy 6
19:00 Home
Warm up
Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3
Snatch 3x10/10 x16
Plank
Stretch
Warm up
Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3
Snatch 3x10/10 x16
Plank
Stretch
Monday 25 March 2019
Saturday 23 March 2019
ROP Easy 5
15:00 Home
Warm up
Double KB Clean and Press 4x 1,2,3 x20 (1 clean per set)
Double KB FS 4x3
Pullups 4x3
Swings 3x25x20
Plank
Stretch
Warm up
Double KB Clean and Press 4x 1,2,3 x20 (1 clean per set)
Double KB FS 4x3
Pullups 4x3
Swings 3x25x20
Plank
Stretch
Wednesday 20 March 2019
ROP Easy 4
19:30 Home
Warm up
Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3
Snatch 3x10/10 x16
Plank
Stretch
Warm up
Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3
Snatch 3x10/10 x16
Plank
Stretch
Monday 18 March 2019
Sunday 17 March 2019
Tuesday 12 March 2019
ROP Easy 3
13:30 Home
Warm up
!H KB Clean and Press 3x 1,2,3 x16 (1 clean per set)
GS 3x3
Pullups 3x3
Snatch 5x5/5x16
Plank
Stretch
Warm up
!H KB Clean and Press 3x 1,2,3 x16 (1 clean per set)
GS 3x3
Pullups 3x3
Snatch 5x5/5x16
Plank
Stretch
Monday 11 March 2019
Sunday 10 March 2019
ROP Easy 2
13:30 Home
Warm up
Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3
Swings 3x25x24
Plank
Stretch
Warm up
Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3
Swings 3x25x24
Plank
Stretch
Thursday 7 March 2019
ROP Easy 1
19:00 Home
Warm up
Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3
Swings 3x25x20
Plank
Stretch
Warm up
Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 3x3
Pullups 3x3
Swings 3x25x20
Plank
Stretch
Wednesday 6 March 2019
Monday 4 March 2019
Saturday 2 March 2019
PMM
11:45 Home
Warm up
Swings 3x25x24
Double KB Press 3x5x20
Double KB FS 2x5x20/20
Farmer's walk 20/20
Plank
Stretch
Warm up
Swings 3x25x24
Double KB Press 3x5x20
Double KB FS 2x5x20/20
Farmer's walk 20/20
Plank
Stretch
Friday 1 March 2019
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