Monday 15th - Sunday 21st Jan 2018

Monday 15th January

A)     Strength

5 x 3 Back Rack Lunge

5 x 3 Front Rack Lunge

5 x 3 OH Lunge

Score each movement separately with the idea to build the weight across the5 sets

B) Conditioning

10min AMRAP

5 Power Snatch 42.5/30kg

10 Alt Leg OH Lunge 42.5/30kg

1 Rope Climb


Tuesday 16th January

A) Strength

Strict Press

  • 5 Reps @ 60% of 1RM
  • 3 Reps @ 70% of 1RM
  • 1 Rep @ 80% of 1RM

Rest exactly 2mins between each set and complete 3 rounds

B)    5 Rounds for time

  • 20 Wall Balls 9/6kg
  • 20 Alt arms DB snatch 22.5/15kg

Wednesday 17th January

A) Gymnastics:

3 Stations work for 30s on each station with 30s rest after each exercise

  • 1 – Dead hang from the rig
  • 2 – L sit hold on parralettes
  • 3 – Handstand hold

Complete circuit x 4

B) For Time:

  • 400m Run
  • 40 Pull up ups
  • 40 HSPU (scale press ups)
  • 300m Run
  • 30 Pull ups
  • 30 HSPU
  • 200m Run
  • 20 Pull ups
  • 20 HSPU

Thursday 18th January

Today is about building engines. No structured class warm up. Spend 5mins briefing the class and split them into 2 and start the workout straight away. There is no allocated rest between workouts. 1 moves into the next.

A) On a 25-minute clock , 5 rounds of:

  • Row for 50 seconds, rest 10 seconds
  • Row for 40 seconds, rest 20 seconds
  • Row for 30 seconds, rest 30 seconds
  • Row for 20 seconds, rest 40 seconds
  •  Row for 10 seconds, rest 50 seconds

Score is total distance rowed

B) On a 25-minute clock, 5 rounds of

  • Burpee box jumps 20' for 50 seconds, rest 10 seconds
  • Burpee box jumps 20’ for 40 seconds, rest 20 seconds
  • Burpee box jumps 20’ for 30 seconds, rest 30 seconds
  • Burpee box jumps 20’ for 20 seconds, rest 40 seconds
  • Burpee box jumps 20’ for 10 seconds, rest 50 seconds

Score is total reps


Friday 19th January

For total reps

12min Rolling Clock

Partner 1 works 30secs / Partner 2 Works 30secs

  • 4m AMREP Front Squat 50/35kg
  • 4m AMREP Thruster 50/35kg
  • 4m AMREP Push Press 50/35kg

REST 3min

10min Rolling Clock

Partner 1 works 1min / Partner 2 works 1min

  • KB swings 32/24kg

REST 2min

8min Rolling Clock

Partner 1 works 2mins / Partner 2 works 2mins

  •  4mins Wall Balls 9/6kg
  •  4mins MB sit ups 9/6kg

Saturday 20th January

Part A

  • 3 x 8 Back Squat - E3MOM
  • 3 x 6 Back Squat – E2MOM
  • 3 x 4 Back Squat – EMOM

10min EMOM

10 Alternating Leg Cossack Squat 24/16kg KB in Goblet Hold

Part B)    ‘Annie’

50-40-30-20-10

  • DU
  • Sit up

 


Sunday 21st January

Every 3min, for 36mins (3 sets on each)

  • Station 1 – 25 KB swings 24/16kg & 25 Wall Balls
  • Station 2 – 30 Air Squats / 20 Press ups / 10 Pull ups
  • Station 3 – 400m Run
  • Station 4 – 35/25 Cal Ski / Bike