Monday 12th - Sunday 18th Feb 2018

Monday 12th Feb

Part A - E2MOM X 6

1 Squat Clean + 2 Jerks + 10 Press Ups (Increase weight each set)

Part B - 3 X 6 Min AMRAPS W/ 2 Mins Rest Between Sets

  • 20 Burpee Over Bar
  • 25 Box Jumps 24/20
  • 30/25 Cal Row/Ski/Bike

Tuesday 13th Feb 

Part A - 5 X 3 Seated Shoulder Press (Increasing weight each set)

Part B - 5 Rounds (30 Minute Cap)

  • 20 Wall Balls 9/6
  • 15 C2B Pull Ups
  • 10 STOH 70/50

Wednesday 14th Feb

Part A - E2MOM X 6

1 Squat Snatch + 2 Hang Snatches (any variation) + 10 Pull Ups (try to Increase weight each set)

Part B - E2MOM 20

  • Min 1 and 2 - 5 Squat Snatches + 12 Power Cleans 50/35
  • Min 3 and 4 - 5 Power Snatches + 90 Double Unders 50/35 

Thursday 15th Feb

“Three’s a Crowd!”

Fran + Helen + Grace

0:00 - 15:00

Fran

21-15-9

  • Thrusters 42.5/30
  • Pull Ups

15:00 - 30:00

Helen 

3 Rounds

  • 400 m Run
  • 21 KB Swings 24/16
  • 12 Pull Ups

30:00 - 45:00

Grace

For Time;

  • 30 Clean and Jerks 60/42.5

Friday 16th Feb

In Pairs;

Part A - Total time to complete 20 X 100 m Row (you go I go style)

Rest 5 mins (After last team is finished)

Part B - Total time to complete 20 Rounds 

  • 5 DB Snatch 22.5 / 15
  • 5 DB Goblet Squats 22.5 / 15
  • 5 DB STOH 22.5 / 15

Rest 5 mins (After last team is finished)

Part C - Total time to complete 20 X 10 Cal Ski (you go I go style)


Saturday 17th Feb

Part A - Handstand Walk Practise into;

3 Attempts Max Distance

Part B - 20 Minute AMRAP

  • 30 Air Squats
  • 200 M Run 
  • 10 M Handstand Walk (sub for 20 Shoulder Taps OR 1 Min HS Hold)

Sunday 18th Feb

3 Rounds

Run 1000m

21-15-9

  • KB Swing 32/24
  • Burpee