Monday 28thJan
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
50 KB Devil Press For Time
Tuesday 29thJanuary
8 Mins To Complete
Accumulate 50 Box Step Ups EL
Every Break
12 Goblet Squats
Every 4 mins x 6
Back Squat 4 - Aim is 80%
Between Sets
8 Double HPC+PP
In Pairs I Go You Go
2 rounds each
Run 200m
Plank Hold Whilst Partner Runs
Then
50 Syncro Thrusters
Every Break
10 Burpee Box Jump IGYG
Wednesday 30thJanuary
3 Sets - Build Load
3 HH Cleans + 3 Front Squats
2 Hang Cleans + 2 Front Squats
1 Power Clean + 1 Front Squat
Go Every 3 Mins x 6
Run 200m
2 Power Clean + 2 Front Squat
Then
EMOM - 15
1- 18/14 Cal Row
2 - Max HSPU
3 - Min Rest
Thursday 31stJanuary
In 3 Teams
20 Min Move
200ft Front Rack Carry
50ft Sled Pull
30 Sec Active Hang
Rest 5 Mins
In 3 Teams
20 Min Move
100 ft Box Push
200ft Farmers Carry
30 Sec HS Hold
Friday 1stFebruary
6 Min
50 ft Walking Lunge
50 ft Bear Crawl
15 Ball Slam
Emom 3 Burpees
Every 4 Mins x 7
Deadlift x 4
2 min AMRAP
5 Pull Ups
10 Press Ups
15 Squats
In remaining time of 4 Mins
Build deadlift
In 3 Teams
10 Mins Max Cals on AD
Every Time you come off the AD
10 Med Ball Cleans