Wednesday, 26 December 2012

Thursday, 20 December 2012
Standup @ Boxing Works

Boxing contact drills
5 x 2 min rnds boxing sparring
Tabata bag sprints

Friday, 21 December 2012
CrossFit @ BoxHQ

5 x 5 PP - 35kg

12 mins AMRAP
5 DL
5 PP
5 OTB burpees

13 rnds - 20kg Rx'ed

Saturday, 22 December 2012
CrossFit @ BoxHQ

"Victoria"

5 RFT
10 thrusters
14 box jumps
12 SDHP
12 burpees
27 KB swings

23.09 - 20kg for the bar, 20 inch box, 12kg KB

Monday, 24 December 2012

Ground & Standup @ Boxing Works

1.5 hr grappling incl. 2 rnds free wrestling
1.5 hr pads session

Wednesday, 19 December 2012

Tuesday, 18 December 2012
Standup @ Boxing Works

1 hr Thai boxing class

Wednesday, 19 December 2012
MetCon w/ Elite Training Systems

9 RFT - every 3rd rnd 400m run
3 squat clean thrust
4 HSS (handstand support)
5 burpees

16.10 - 25kg thrusters, subbed 200 skips for 2 rnds of running

Standup @ Boxing Works

1 hr Thai boxing class

Thursday, 20 December 2012
CrossFit @ BoxHQ

"Murph" - 30 mins cap

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

78 squats - green band, push ups on knees

Monday, 17 December 2012

Monday, 17 December 2012
CrossFit @ BoxHQ

4 x 8 good mornings - 20kg

20 mins AMRAP
6 burpees
12 KB swings
24 hand release push ups
200m run

6 rnds + 4 push ups - 12kg KB

Standup @ Boxing Works

1.5 hrs boxing and kickboxing pads

Sunday, 16 December 2012

Friday, 14 December 2012
CrossFit @ BoxHQ

3 x 8 power cleans - 35kg

12 mins AMRAP
7 thrusters
10 hang cleans

8 rounds + 4 thrusters - 25kg


Saturday, 15 December 2012
CrossFit @ BoxHQ

"Chipper" (partnered)

200m farmers walk
100 push ups
100 sit ups
100 burpees
100 wall balls
200 mountain climbers
200 air squats
200m farmers walk

28.33 - 20kg KB each side for farmers walk, 6kg med ball

Wednesday, 12 December 2012

CrossFit @ BoxHQ

"Eva"

5 RFT - 30 min cap
800m run
30 KB swings
30 pull ups

3 rnds + 800m run - 12kg KB and green band for pull ups

Tuesday, 11 December 2012

Won't Stop

Saturday, 8 December 2012
CrossFit @ BoxHQ 

Hero WOD - "Gallagher & McDonald"

2 RFT
200m run
16 KB swings
16 pull ups
16 front squats
200m run
14 KB swings
14 pull ups
14 front squats
200m run
12 KB swings
12 pull ups
12 front squats

22.56 - 12kg KB, green band for pull ups and 20kg front squats

Standup @ Boxing Works 

1 hr boxing pads

Monday, 10 December 2012
CrossFit@ BoxHQ


DU technique - 5 rnds 1 minute DU sprints, 30 sec break between rnds

4 RFT
21 wall balls
15 front squats
9 burpees

10.33 - 6kg med ball and 20kg front squats

Standup @ Boxing Works

2 hrs defensive boxing and kickboxing pads

Tuesday, 11 December 2012
CrossFit @ BoxHQ

4 x 8 strict press up - 20kg

15 mins AMRAP
5 PP
10 hand release push ups
15 butterfly sit ups

14 rnds + 5 PP - 20kg PP

Standup @ Rungchai M-60 Muay Thai

5 mins skipping with weighted rope
4 rnds contact drills
2 rnds pads
15 speed kicks each leg
10 clinch knees
20 straight bag punches
10 speed kicks each leg
10 clinch knees
20 straight bag punches
7 speed kicks each leg
10 clinch knees
20 straight bag punches
180 crunches
95 oblique crunches per side

Wednesday, 12 December 2012
S&C w/ Elite Training Systems

8 mins OMEM
4 x DL - 65kg

7 RFT - 18 min cap
10 OHSQ
10 butterfly sit ups
10 OH lunges
30 DU (or 90 single skips)
200m run

5 rnds + 70 skips - 15kg OHSQ