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

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

Tuesday 24/12/19…12 Days of Output

On the first day of Xmas my true love gave to me:

For time:
1 Wall Walk
2 Strict Press, 40/30 kg
3 Front Squats, 40/30 kg
4 Hang Power Cleans, 40/30 kg
5 Deadlifts, 40/30 kg
6 Toes-to-bars
7 Pull-ups
8 Reverse Barbell Lunges, 40/30 kg
9 Push-ups
10 Overhead Squats, 40/30 kg
11 Power Snatches, 40/30 kg
12 Burpees

Saturday 2/11/19…”Double Trouble”

For time:
50 Double Unders
50 Wall Balls, 10/6 kg, 10/9 ft
40 Double Unders
40 Toes to Bar
30 Double Unders
30 Sumo Deadlift High-pulls, 35/25 kg
20 Double Unders
20 Devil Press, 15/10 kg
10 Double Unders
10 Squat Snatches, 52.5/35 kg

Friday 20/9/19….Atabat

Tabata
Toes-to-bar
Box Jump, 24/20 in
Alternating Dumbbell Snatch, 20/15 kg
Row Calorie

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

 

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