W/C Mon 14th Jan 2019

Monday 14th January

A) E2MOM for 16min (8 Rounds)

Back Squat (Building)

3-2-1 Rest 10secs with bar on back between sets

B) For Time:

27-21-15-9

Left Arm DB Clean and Press 22.5kg/15kg

DB Facing Burpee over

Right Arm DB Clean and Press 22.5/15kg

DB Goblet Squat 22.5/15kg

Tuesday 15th January

A) 15min to build to complex of

2 Pause Snatch Pulls 

2 Power Snatch

(3 sec pause above knee)  

B) 3 Rounds for Time

500m/400m Row/Ski

12 Strict Pull ups

90s Plank Hold (unbroken)

Wednesday 16th January

A) Every 2 mins for 18 minutes (3 sets)

1 – 12 Strict T2B or 20 K2E

2 – 8 Wall Walks

3 – 60 DU’s (120 SU)

B) 16min AMRAP 

50 Russian KB swing 24/16kg

50 Wall Balls 9/6kg

50 Box Jumps 24/20

Thursday 17th January

A) 15 sets of 2 Push Jerks into 1 Split Jerk

(Aim to build weight each set)

Bar taken from rack 

B) 12min AMRAP Ladder

Up in 2’s every round

2 STOH 70/50kg

2 HSPU

2 Ring Dips

Friday 18th January

In teams of 2: alternating rounds

40min time cap

6 Rounds of:

10 Burpees

15 Thrusters 40/30kg

20 Sit ups

Straight Into 

6 Rounds of:

10 Burpee over bar

15 STOH 50/35kg

20 Alt Leg Lunges

Straight into 

6 Rounds of:

10 Burpee 6’ Touch

15 Power Clean 60/40kg

20 Air Squats 

Saturday 19th January

A) 5x12 Lunges

(6 in front rack into 6 in back rack)

- Bar taken from the floor – building

B) 5 Rounds for time

18 Lunges (jumping not permitted)

15 Deadlifts 60/40kg

12 T2B 

9 Back Squats 60/40kg 

Sunday 20th January

In teams of 2:

40min AMRAP 

100 DU’s 

75 Wall Balls 9/6kg

50 Back Squats 70/50kg

25 Cal Bike/Ski

• Split all work as needed

• After every completed movement – 1 partner must complete 1 full round of cindy

5 Pull ups – 10 press ups – 15 Air Squats