Monday 14thJan
6 Min AMRAP
10 Scap Pulls
5 Beat Swings
10 Power Bugs
Gymnastics Complex -
6 Sets - Rest As Needed
Adv - 5 Pull Ups + 3 C2B + 2 MU
Int - 5 Pull Ups + 3 C2B + 2 V UP
Beg - 5 Band PU + 3 Eccen PU + 2 V Up
Run 200m - With KB or DB
20-15-10-5
Pull Ups
KB or DB Snatch
Tuesday 15thJan
EMOM 9
1 - 12 KB SDHP + 10 Hollow Rocks
2 - 16 Latteral Lunges
3 - 10 Burpees Over KB
Every 5 mins x 6
Sumo Dead x 8 - Build Over Sets
2 Min Amrap
5 T2B+ 5 Push Up + 5 Squats
In remaining time Build Sumo DL
Wednesday 16thJan
3 Rounds
10 Cross Body RDL
20 Sec Russian Twist Hold + 10 Twists
Bear Crawl 100ft
Row and Swing Ladder
4-8-12-16-20
Plank Row
Double KB Swing
20 Mountain Climbers Between Sets
In Pairs 14 Mins
I Go You Go
Row 7-10 Cals
10 Plate GTOH
2 Wall Climbs
Thursday 17thJan
3 x
6 Kang Squat
5 Single High Box Jump
5 Seated Arnold Press ES
Every 4 Mins
Back Squat 6x8
Aim is 70-72.5%
5 Strict See Saw KB Press +
5 Double Push Press
In Teams of 4
3 Sets
12-15 Cal AD
+
100ft of Each
Farmers Carry + FR Carry + OH Carry
Friday 18thJan
Go Every 3 Mins x 5
Run 200m
3 Power Clean + 1 Front Squat
Then
10 Min
Min Macho Man
3 Power Cleans + 3 Front Squats
@ 70% of Above
100 Reverse Flies
Every Break
10 SA Ring Rows