Thursday 1st February
Strength:-
5×5 Strict Press
5 x 8-12 Ring dips / bar dips / box dips / tricep dips
Metcon:-
12 min AMRAP
250m Row
10 Thrusters 42.5/30kg
15 Pull ups
Strength:-
5×5 Strict Press
5 x 8-12 Ring dips / bar dips / box dips / tricep dips
Metcon:-
12 min AMRAP
250m Row
10 Thrusters 42.5/30kg
15 Pull ups
Strength:-
5 x 4 Back Squat
Metcon:-
6 rounds
20 Box jumps 24/20
20 KB swings 32/24kg
1 min rest
Target 3 min rounds
Strength:-
10 mins of handstand work on holds or hand stand walking
X reps of:-
HSPU (kipping, strict, deficit)
Wallwalks
Push ups (plus variations)
Gymnastics endurance
Choose between MU’s, or T2B
EMOM x 6 mins
Choose a consistent number of reps to work on linking together
Metcon:-
3 rounds
15 DB Push press 2×22.5/15kg
500m Row
15 Push ups
50 DU’s
Strength:-
Thursters 5-3-1-3-3-5
Overhead Lunge 3 x 8-12
*beginners lunge variations
Metcon:-
3 DB Complex
12 C2B
6 DB Complex
9 C2B
9 DB Complex
6 C2B
12 DB Complex
3 C2B
RX:- 2×22.5/15kg
Complex:- Deadlift + Hang Squat clean + Front squat
Hero wod:- The hateful Eight
Killer
For Time
3 Rounds of:
15/12 Cal Bike or 21/15 Cal Row
15 Thrusters 42.5/30kg
15 C2B
into
3 Rounds of:
15/12 Cal Bike or 21/15 Cal Row
25 Alt DB Snatch 22.5/15kg
15 T2B
1 Round of:
30 Devil Presses 2×22.5/15kg
Strength:-
Squat Snatch 8×1
Kim Birthday Wod
15min YGIG AMRAP
30 DU’s
10 Box jumps
6 STOH 60/42.5kg
Strength:-
5 x 4 Back Squat
Metcon:-
E3MOM X 6 rounds
6 Power cleans 60/42.5kg
20 Wallballs 9/6kg’s
RX+ 80/60kg and 12/9kg wallball
aim to be completed by 2.15 max
Strength:-
10 mins of handstand work on holds or hand stand walking
X reps of:-
HSPU (kipping, strict, deficit)
Wallwalks
Push ups (plus variations)
Gymnastics endurance
Choose between MU’s, or T2B
EMOM x 6 mins
Choose a consistent number of reps to work on linking together
Metcon:-
1000m row buy in then
30-20-10
Push Press 50/35kg
Hang Power cleans 50/35kg
Straight leg situps
30 of each, 20 of each, 10 of each
500m row cash out
Strength:-
Thursters 5-3-1-3-3-5
Overhead Lunge 3 x 8-12
*beginners lunge variations
Metcon:-
6 rounds for time of:
3 clean and jerks 82.5/55kg
50 DU’s