Monday 8th - Sunday 14th Jan 2018

Monday 8th Jan

The workout is:
200m run
100 DU (scale 2:1)
80 box jumps 24/20
60 sit ups
40 wall balls 9/6kg
20 burpee 6' touch

Part A: get as far through as possible in 4mins

Rest 1min

Part B: get as far through as possible in 6mins

Rest 2min

Part C: complete for time! 


Tuesday 9th Jan

A) Snatch development
3x2 power snatch@80% 
3x1 power snatch@90% 
3x2 squat snatch @80% 
3x1 squat snatch @90% 

B) For time
10 power snatch35/25kg
2 wall walks
20 power snatch 35/25kg
4 wall walks
30 power snatch 35/25kg
6 wall walks
40 power snatch 35/25kg
8 wall walks


Wednesday 10th Jan

A) 10min EMOM
1 pull up
1 C2B pull up
1 bar muscle up

B) 5min AMRAP
3 pull ups
6 deadlifts 100/70kg
10 DU's

Rest 2min

5min AMRAP
2 C2B pull up
4 deadlifts 120/85kg
20 DU's

Rest 2min

5min AMRAP
1 bar muscle up
2 deadlifts 140/100kg
30 DU's


Thursday 11th Jan

A) Clean progressions
3x2 power clean @ 80% 
3x1 power clean @ 90% 
3x2 squat clean @ 80% 
3x1 squat clean @ 90% 

B) 12min AMRAP ladder
2 power cleans @ 60/40kg
2 burpee over bar
2 box jump over 30/24
Increase each movement by 2 reps every round


Friday 12th Jan

In teams of 2
15min time cap

50 Wall Balls 9/6kg
500m Row
40 Wall Balls 9/6kg
500m Row
30 Wall Balls 9/6kg
500m Row
20 Wall Balls 9/6kg
In remaining time AMREP Cal Row
- Score is total Cal's

Rest 5min

15min time cap
50 KB swings 24/16kg
500m ski
40 KB swings 24/16kg
500m ski
30 KB swings 24/16kg
500m ski
20 KB swings 24/16kg
In remaining time AMREP Cal Ski
- Score is total Cal's
 


Saturday 13th Jan

A) Pause Back Squat's
5 x 5 w/ 5 sec pause at bottom 50% of 1RM
5 x 3 w/ 5 sec pause at bottom 60% of 1RM
5 x 1 w/ 5 sec pause at bottom 70% of 1RM

B) Conditioning
3 Rounds for Time
400m Run
15 T2B
15 HSPU
 


Sunday 14th Jan

A) 40min EMOM
1 - 15 P. Press 42.5/30
2 - 15 Burpee over bar
3 - 15 DBsnatch 22.5/15
4 - 200m run
5 - Rest