Troy's blog

https://www.youtube.com/watch?v=jJ2JYR-PhV4&feature=youtube_gdata_player

Friday night Conditioning 5x5s

Keg
Over under
Sledge hammers
Rope
Kettlebells

Box jumps
Dumbbells
Ball throws
Bag swings
Halos

300 sit ups 100 push ups

Burpees
10 jumps n sprawls
Plyo push ups
Wall walks
Wheel barrows

Fireman carry 10 to 1

round 1

40sec on 20sec off

keg
kettlebell
rope
halos
medicine ball
plyo push ups
box jumps

round 2
40sec on 20 sec off x 2

bear crawls
ground n pound
heavy bag (kicks)

round 3
5mins

takedowns

round 4
40 sec on 20 off

kicks
crossovers
sit ups
plank
wheel barrow

round 5
5mins 10sec

sprints

round 1
40sec on 40sec off

partner lifts
partner push ups
partner squats
wheel barrows

round 2
10 reps

deadlifts
alternate dumbbell press
alternate dumbbell rows
one arm clean & press
alternate dumbbell raises

round 3
40sec on 20sec off

speedball
dummy ground & pound
heavy bag
speedball
heavy bag

round 4
40sec on 20sec off

keg clean & press
battling ropes
medicine ball throws
tyre flip
sledge hammer
plyo push ups
box jumps
over unders
kettlebells
halos

round 5
abs
40sec on 20sec off

kicks
cross overs
sit ups
ankles
plank

tues 7.30am - 8.15am

Back
deadlift
bent over barbell row
dumbbell row

bis
barbell curl
dumbbell curl
21s