Monday 15/01/18
EMOM 12
1 - 15 KB Swings
2 - 12 Plate Loaded Dead Bugs
3 - 12-15 Cal Row
Deadlift
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
For Time
4 Rounds
9 Toes To Bar
12 Alt KB Snatches
15 Burpee Box Overs
Rest 1 Min Between Rounds
These Are Sprints
Tuesday 16/01/18
5 Rounds
1- 1 Min Plank
2 - 10 Hollow Rocks
Rest 30 Sec Between Rounds
8 x Alternating Between
1 -
15 Sec Max Effort Row
45 Sec 1 Double KB Clean 6 ft Rack Carry
2 -
15 Sec Max Burpees
45 Sec 1 Double KB Clean 6 ft Rack Carry
Rest one min between rounds
In Pairs
Complete 40 Wall Climbs
Split Work as Needed
Wednesday 17/01/18
3 x
12 Lateral Front Rack Box Step Overs
12 Ball Slams
Back Squat
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5kg from last week
6 MIn Amrap
10 Front Squats @40/25
6 Chest To Bar Pull Ups
Rest 2 Mins
6 Min Amrap
15 KB Swings
6 HSPU
Thursday 18/01/18
3 x
30 Sec KB Arm Bar
Into 5 Half TGU
10 Glute Bridges
Push Press
Every 30 Secs x 10
2 Push Press @ 70%
Rest 2 Mins
Every 30 Secs x 10
2 Push Jerk @70%
2 Rounds
50 DU's
25 Press Ups
50 Sit Ups
50 Du's
Rest 3 Mins Between Rounds
Friday 19/01/18
4 Rounds Each
In Pairs Working For Total Cals and Reps
1 MIn Row For Cals
1 Min Max KB Deadlifts
1 Min Rest
Follow Each Other Round
Rest 4 Mins
4 Rounds Each
In Pairs Working For Total Cals and Reps
1 MIn Row For Cals
1 Min Max KB Thrusters
1 Min Rest
Follow Each Other Round