WOD 12th Jan 2021
100 DB burpee clusters
emom 20 double unders/ pocket taps
Monday
8 min AMRAP
30 Air Aquats
15 Press ups or 10 Pike press ups
Rest 2 minutes
8 min AMRAP
30 DB snatch
15 sit ups
Rest 2 min
8 min AMRAP
20 Thruster
20 In and outs
Tuesday
A)
4 rounds of:
DB Single Arm Press 12 – 15 Each Arm
DB Single arm Row 12 – 15 Each arm
Rest 20 seconds between movements
B)
Single arm overhead Press 10 – 15 reps
DB bent over Row 25 reps
C)
21s Bicep and tricep
21s shoulder circuit
Wednesday
24 min AMRAP
16 Hang Clean and Jerks
12 DB Lunges
16 DB step ups
Every 3 minutes complete 6 Devils press
Thursday
“Andi
For time:”
“
100 hang power snatches
“
100 push presses
100 sumo deadlift high pulls
100 front squats
Friday
21 min EMOM 30 sec on – 30 sec off
1) Burpees
2) Box jumps
3) Shuttle sprints
Saturday
4 rounds of 1 min on / 1 min off
5 Deadlifts / 5 Power Cleans / 5 Thrusters Right and Left
Max Burpees over DB in remainging time.
Straight in to
4 rounds 2 min on / 2 min off
10 DL / 10 Power Cleans / 10 Thrusters Right and Left
Max Burpees over DB in remainging time.
Monday 1st of Feb to Sunday 7th of Feb Read More »
Weekly Workouts
Monday
6 rounds of :
2 min on / 2 min off
30 Air squats
50 double unders
Max burpees remaning time
Tuesday
For time:
80 Hang DB Snatch
60 Box Jumps
40 weighted Sit Ups
Straight into
80 Hang DB CnJ
60 DB step overs
40 sit ups
Wednesday
32min EMOM
1 – 5 sec up – 5 sec down goblet squat (45 secs)
2 – 2 sec pause top and bottom press ups (30 secs)
3 – 30 sec static split leg lunge each side
4 – 30 sec hollow/tuck hold
Thursday
10 min AMRAP
30 walking DB lunges
30 push press (15 e/s)
30 DB muscle cleans (15 e/s)
Rest 2 mins
6min AMRAP
16 walking DB lunges
16 push press (8 e/s)
16 DB muscle cleans (8 e/s)
Friday
Every 2 mins x 10
20 sec side bear crawl
10 jump squats/goblet squats
10 DB Snatch
Saturday
1min on / off
Complete
40 Devils press
50 DB Clusters
40 Devils press
50 DB thrusters
Monday 25th of Jan to Sunday 31st of Jan Read More »
5 rounds for time of:
30 kettlebell / DB swings (15 each arm)
25 Toes to hands
20 Stiff leg Deadlift
15 Reverse crunches
WOD 8th January 2021 Read More »