Tuesday, 15 January 2013

Monday, 7 January 2013
@ Boxing Works

1.5 hr pads session

Tuesday, 8 January 2013
CrossFit @ BoxHQ

18 mins AMRAP - 1 min per exercise
DL
power cleans
PP
thrusters
back squat
SDHP
20kg

@ Boxing Works

1 hour Thai boxing class

Wednesday, 9 January 2013
CrossFit @ BoxHQ

Front squat 4 x 8 - 35kg

10-15-25-15-10
KB swings
burpees
buyout run - 400m

11.27 - 12kg KB

Thursday, 10 January 2013
@ Boxing Works

1 hr Thai boxing class 
2 rnds boxing sparring

Friday, 11 January 2013
CrossFit @ BoxHQ

20 mins AMRAP
35 squats
18 KTE 
12 box jumps
200m run

5 rnds + 13 squats - 20 inch box

Dance @ SDC

1.5 hr hip hop class


Saturday, 12 January 2013
CrossFit @ BoxHQ

"White"

5 RFT
1 rope climb
10 wall balls
21 OH lunges
400m run

25.47 - 6kg med ball, 10kg plate for lunges

@ Boxing Works

8-9 rnds Muay Thai and kickboxing sparring

Sunday, 13 January 2013
@ Hom Yoga

1 hr Hot Flow class

Monday, 14 January 2013
CrossFit @ BoxHQ

3 x 5 back squat - 50kg

18 mins AMRAP
15 pull ups
12 thrusters
9 burpees

5 rnds + 9 pull ups - green band, 20kg bar

@ Boxing Works


1.5 hr pads session

Ab Ripper X 

Tuesday, 15 January 2013
CrossFit @ BoxHQ

3 x 5 PP - 35kg

10-1 descending
wall balls
PP
sit ups
400m run on 6th round
200m buyout run

11.56 - 6kg wall balls, 20kg bar

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