December 26, 2021

Hope you all had a lovely weekend!

Monday

Every 4 minutes x 6 rounds
20/15 kcals
15 box jump overs or Step over
15 push press

Tuesday

A)

3 sets of 5 pause back squats
3 sec hold at the bottom

10 minute AMRAP
250/225m Row/ski
15 wall balls

Wednesday

EMOM for 24mins
1- 10 over the bar burpees
2- 12 TTB or 12 Knee raises
3- 1 heavy power clean

Thursday

A)

10 mins wall climb work

B)

8 Rounds for time:
30 DU/ 60 Singles/ 30 secs trying double unders
15 DB snatch or 15 Hang DB snatch
10 Over head or front rack single arm lunges

Friday

A)

Build to a 5RM STOH
push jerk or split jerk

B)

15 minute AMRAP
5 strict pull ups / ring rows

10 Devil press 2 x DBs

12 Press ups

Saturday

Gym closed

Sunday

“Whitten”

5 Rounds for time:

22 KB swings

22 Box Jumps

400m Run

22 Burpees

22 Wallballs

Home workout

WOD 1

For 20 minutes
3 min rounds of:

12 Air squats
6 DB hang clean and jerk
3 Burpee over DB

1 minute rest

WOD 2

Cardio EMOM:
24 minutes

1) 60 Double unders
2) 6 Air squats + 6 jump squats
3) Ski abs in and out
4) Rest

WOD 3

10 rounds

10 box jumps/tuck jumps
10 press ups
10 sit ups