Monday 20/1/20….”Mcgregors Law”

Strength

Back Sqaut 7-7-7-7

*use heaviest load and hold for all 4 sets

Conditioning

“McGregors Law”

8 Minute Ladder

3 Thrusters 42.5/30kg

3 Toes to Bar

6 Thrusters 42.5/30kg

6 Toes to Bar

9 Thrusters 42.5/30kg

9 Toes to bar

12’s, 15’s etc etc

Increase reps by 3 every round

Saturday 18/1/20…”Bull”

“Bull”

2 Rounds for time:

200 Double Unders

50 Overhead Squats 62.5/42.5kg

50 Pullups

Run 1 mile (1.6km)

* Team option and scaling will be available

Monday 13/01/20….Wildthing

Part 1

Build to a heavy single Power Clean

3-2-1-1-1-1

*record your best single lift

Part 2

7 Minute AMRAP Ladder of

“Wildthing”

2 Power Clean @ 50% of Part 2

2 Lateral Burpee over bar

4 Power Clean @50%

4 Lateral Burpee Over Bar

6 Power Clean @50%

6 Lateral Burpee Over Bar

Etc etc etc.

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