Monday 08/01/18
6 Mins Movement
10 Reverse KB Gob Lunge
30 Sec Side Start Plank ES
Back Squat
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
3 x
10 KB Rotation RDL
20 Hollow Rocks
Steady State 10 Mins
50 Du's
10 Down Ups
10 Pull Ups / 5 Mu's (Bar or Ring)
Tuesday 09/01/18
Barbell Warm Up
In 8 Mins
Power Cleans x 3
2 sec pause at the knee
Reload the bar
In 8 Mins
Squat Cleans x 2
2 Sec Pause at the knee
Rest 2 mins
EMOM 6
1 Squat Clean at 70% Above
2 Sec Pause at knee
In Teams - In 12 Mins
Max Cal
Assault Bike and Row
Split team evenly between the two.
Rotate as needed
Go HARD
Wednesday 10/01/18
EMOM 40
1 - Row 12/15 Cals
2 - 12-15 Burpees
3 - Run 200m
4 - Rest
Thursday 11/01/18
3 x
10 Good Mornings
50ft Spider Man Lunge
Deadlift
2 x 5 @40%
1 x 20 @ 50%
3 x 10 @ 50%
3 x
8 RNT Revers Lunges EL
20 Back Extensions
In Pairs
Row 500m
60 T2B
60 Thursters
Row 500m
Friday 12/01/18
10 TGU
100ft Gecko Crawl
100ft Burpee Broad Jump
Push Press
Every 30 Secs x 10
2 Push Press @ 70%
Rest 2 Mins
Every 30 Secs x 10
2 Push Jerk @70%
Rest 3 Mins
1 Round
Run 400m
20 HSPU / Pike HSPU
30 Box Jump
60 KB Swing
30 Box Jump
20 HSPU / Pike HSPU
Run 400m