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

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

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.

Tuesday 31/12/19…NYE

On a 31min Clock

In Pairs

Run 2019m alternating 400m at a time

In the remaining time

12 Hang DB Cleans 20/15kg

12 DB Front Squat 20/15kg

12 Toes To Bar

12 Assault Bike Cals

31 Double Unders

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