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