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Tuesday 1st February

By |2022-01-31T19:32:22+00:00January 31st, 2022|Uncategorized|

Strength:-
3 x 3-5 Muscle up (bar or ring) Strict or kipping
3 x 10 Strict Toes to Bar

Tabata -16 mins (8 rounds on each 20 on 10 off).
Bike
Wall balls
Row
Devils Press 2×225/15kg

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Wednesday 26th January

By |2022-01-22T20:37:52+00:00January 25th, 2022|Uncategorized|

Strength:-
3 x 3-5 Muscle up (bar or ring) Strict or kipping
3 x 10 Strict Toes to Bar

Metcon:-
3 rounds
50 DU’s
7 Thrusters 60/40kg
15 T2B

Rest 2 mins then complete 3 rounds FT

15 KB swings 32/24kg
15 Box jumps

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Tuesday 25th January

By |2022-01-22T20:36:43+00:00January 24th, 2022|Uncategorized|

Strength:-
3 rounds
1 length of oh lunge + 1 length front rack lunge + 1 length back rack lunge

Metcon:-
4 rounds
20 KB goblet squat 24/16kg
15 Pull ups
10 V-ups

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Monday 24th January

By |2022-01-23T21:22:06+00:00January 23rd, 2022|Uncategorized|

Strength:-
3 x 5 Strict hspu or Deficit hspu
3 x 6 High box jumps (use plates if necessary, build confidence, get more explosive)


Metcon:-
20 min AMRAP
30/24 cal row or ski or 21/17 cal bike
10 hang power cleans 50/35kg
12 Ring dips *scale to box dips for beginners if not enough sets of rings
14 Situps

*pair with someone who moves at a similar speed

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