Monday
A)
EMOM 12 mins
TTB/ Knee raises
B)
1km/ 800m Row /Ski
800m Run
Cap at 4 mins
Into
50 Db clusters
Cap at 4 mins
1km/800m Row/Ski
800m Run
12min time cap
Tuesday
A)
5-5-5-5-5 Push Press
B)
Every 90 seconds x 8
12 Box jump overs / box jumps
2-5 strict pull ups/CTB/ 10 ring rows
Wednesday
0-8min
85 wall balls
6min time cap
8-16mins
75 hang snatch
6 min time cap
16-22mins
65 OH reverse lunges
Thursday
EMOM 24mins
1 – 50 Double Unders (45sec cap)
2 – 5 Deadlifts at moderate weight (2 sec up and down)
3 – 10 target burpees (45sec cap)
Tempo on deadlifts to keep control
Friday
A)
Pause Front Squats
3 x 5
2 sec hold at the bottom
heavier than last week, less time at bottom
B)
10 min AMRAP
1 Power clean
1 Front squat
1 STOH
add 1 rep after each round
Saturday
25 mins
8 Rounds each
I Go U Go
16 DB Snatch
8 DB facing burpees
Into
I Go U Go
12/9 Kcals
Sunday
6 rounds of:
In a 2:30 minute winow complete:
20/15 calories
15 Double DB GTOH
Rest 1:30 between rounds.
