Monday 29/01/18
9 Min EMOM
1 - 12 Kb Swings + 5 Burpees
2 - 10 Box Jumps
3 - 12 Hollow Rocks
Deadlift
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
If you fail (form or weight) Record Number
Next week you start 10 RM
3 Rounds
10 Double KB Bent Over Row
10 Barbell Glute Bridge
Rest 2 Mins
30 Secs On 30 Secs Off x 4
Chin Over Bar Hold
Rest 2 Mins
EMOM 6
1 - 40 Sec Side Plank Pulse R
2 - 40 Sec Side Plank Pulse L
3 - 40 Sec Hollow Hold
Tuesday 30/01/18
28 Min Amrap
Odd Rounds
Run 200m
12 Double KB Push Press
12 Burpees Box Overs
Even Rounds
50 DU's
12 Toes To Bar
12 Burpees Box Overs
At the 28 Min Mark
Wednesday 31/01/18
9 Min EMOM
1 - 20 Sec Side Star Plank ES
2 - 10 Cossack Lunge
3 - 5 Broad Jumps - 2 sec pause when you land
Back Squat
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
Add 5-10kg from last week
If you fail (form or weight) Record Number
Next week you start 10 RM
10 Min Amrap
14 Front Rack KB Lunge
3 Wall Climbs or 12 HSPU
Rest 2 mins
30 sec on 30 sec off x 4
KB Dragon Fly
Thursday 02/01/18
4 intervals, alternating between 1 and 2
1-
6-minute AMRAP
15 – 12 – 9 Deadlift @ 85/55
30 Double unders
15 – 12 – 9 Chest to bar pull up
30 Double unders
Rest 3 to 5-minutes between 1 and 2
2 -
6-minute window
50/40 Cal Row
40 Wall ball
Max rep burpees
Friday 02/02/18
Barbell Warm Up
Every 2 Mins x 6
Increase Load Over Sets
2 Cleans + 2 Front Squats + 1 Jerk
EMOM 5
1 Clean + 1 Front Squat + 1 Jerk
@ last weight from complex
In 2 Teams For Max Reps/Cals
Alternate 1 Min Rounds
1 - Cal Bike
2 - Cal Row
3 - KB Thrusters