This week we will be re-testing 4 workouts that we have previsouly done throughout the year. Some were initially programmed all the way back in January. Hopefully you have written down your results from the workouts somewhere and can use this opportunity to see how a year of hard work and training has helped improve your fitness!
Here’s to another awesome week of training team.
Monday
RETEST 3RD JAN
Classic Crossfit
20 min AMRAP
20 power cleans 42.5/30
20 target burpees
20 box jumps
Tuesday
RETEST 4TH JAN
Heavy Day
Back squat, 5 rep
Shoulder press, 5 rep
Deadlift, 5 rep
Wednesday
Funastics
4 x 3-8 strict/weight pull ups
Super set
45-60 sec press up hold
EMOM 15mins
1- 16 hang db clean and jerk
2- 30 sec knee tuck
3- 30 sec weighted sit ups
Thursday
Retest
Team Takeover
For Time
150 Wall Balls
100/80 kcals Bike
150 KB Swings
100/80 Run kcals
100 TTB
Max kcal remaining time whilst other partner holds plank
Ski
Friday
Retest
Barbell Conditioning
7-7-7 Front Squat
30 RFT
3 Deadlifts
2 Front Squats
1 STOH
Saturday
Charity day
1,000 burpees for time
individual, pairs, threes or your favourite group of pals 🙂
Sunday
Do you even Cardio
EMOM for 40 minutes
Min 1 – 15 / 12 Kcal Bike
Min 2 – 16 / 12 Kcal Ski
Min 3 – 14 / 12 Kcal Run
Min 4 – Rest