Monday 22/01/18
5 Min Amrap
10 KB Cleans + 50ft Rack Carry
Swop Arms Every 50ft
Every 2 Mins
Increase Load Over Sets
5 Cleans + 1 Front Squat
4 Cleans + 2 Front Squats
3 Cleans + 3 Front Squats
2 Cleans + 4 Front Squats
1 Clean + 5 Front Squats
EMOM 5
1 Clean + 1 Front Squat
@ last weight from complex
7 Min Burpee Bar Touch
EMOM 25 Du's
Tuesday 23/01/18
3 x
6 Kang Squats - increase load
10 Hollow Rocks
Back Squat
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
5 Rounds - Use Heavy KB's
14 Farmers Carry Lunge
7 KB Deadlifts
Don't break between lunges and deadlifts
Then
150 Sit Ups AFAP
Wednesday 24/01/18
In Pairs - in 10 Mins
Row 2000m
15 Min EMOM - Individual
Minute 1: 10 Over Box KB Carries
Minute 2: 15 Wall Ball Shots
Minute 3: 20 Double Unders + 8 Toes-to-Bar
In Pairs - in 10 Mins
Row 2000m
The aim is to beat your first 2km time.
Don't go easy on the first row.
Thursday 25/01/18
6 Mins Work
8 SA Half Kneeling KB Press
5 Box Pistols Each Leg
5 Rounds Each Arm
5 Turkish Get Ups
10 KB Floor Press
Between Each Set
Choose One
Row 25
Run 400m
Bike 25 Cals
Ski Erg 25 Cals
2 Rounds
50 Air Squats
25 HSPU
50 Du's
Friday 26/01/18
3 x
15 KB Swings
12 Goblet Squats
50ft SA Overhead Carry Each Arm
Deadlift
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
21-15-9
KB/DB Snatch
Burpees over DB or KB
Rest 3 Mins
3 Rounds
30 Sec Side Star Plank
30 Sec Plank
30 Sec Side Star Plank
Aim is Unbroken