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

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.

Saturday 4/01/20 – Fight Gone Bad

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Powered by WordPress.com.

Up ↑