“Mailman”
Buy in
Run 800m
Then 3 Rounds
40 Kettlebell Swings
20 Front Squats
10 Hang Power Snatch 52.5/35kg
Cash Out
800m Run
Friday 24/1/20…
Strength
Strict Press 8-8-8
Push Press 6-6-6
Push Jerk 4-4-4
Conditioning
For Time:
“Devil’s Lair”
30/25 Ski Erg Cals
30 Devils Press 20/15
30/25 Row Cals
Thursday 23/1/20
1. Power Cleans @ 80%
40 sec on 20 Sec off
X 8 sets
2. Assault Bike
40 Sec on 20 Sec off
X 8 Sets
3. Seated L-sit 40 Sec rest 20 sec
ABmat Sit-ups 40 sec rest 20 sec
X 4 each
22/01/20… Wingman Wednesday
Wingman Wednesday
In Pairs
20 Min AmRAP You go/I go 1:1
5 Burpee
5 Dumbell Push Press L/arm 25/17.5
5 Dumbell Push Press R/arm 25/17.5
15 Walk Lunge (o/h for advanced)
Tuesday 21/1/20…”Wonderboom”
4 Rounds Each for Time
Row 500m
12 Deadlifts @ Bodyweight
21 Box Jumps 24/20 inch
Rest 2 Mins after each round
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
Friday 17/1/20…”Curtain Call”
Strength
Deadlift 5-5-5-5
Conditioning
“Curtain Call”
10 Min AMRAP
9 Ring Dips
12 Sumo Deadlift High Pull 42.5/30kg
15 Hollow Rocks
Wednesday 15/1/20…”Helena Grace”
For Time:
3 Rounds
400m Run
21 Dumbell Snatches 20/15
12 Pullups
Immediately into
30 Clean & Jerks 62.5/42.5kg
