W/C 7th Jan 2019

Monday 7th January

Part A - Supersets

3 x 12-15 Press Up

3 x 12-15 DB Tricep Extension

3 x 12-15 Seated Z Press (Barbell or DB)

3 x 8-10 HSPU

Part B - 5 Sets

4 Min AMRAP w/ 1 min Rest

5 SDHP 50/35

4 Weighted Barbell Step Ups 50/35 @ 20" for all

Tuesday 8th 

Part A - Every 2 Mins X 5

5 Strict Pull Ups + 5 Bar Muscle Ups

Part B - 15 Min AMRAP

30 Double Unders

15 Box Jump Overs 24"/20"

10 Pull Ups

Wednesday 9th 

Part A - 5 X 3 Front Squat (From Floor)

Part B - For Time

15-12-9

Front Squat 50/35

200 M Run

into

12-9-6

Front Squat 60/45

200 M Run

Thursday 10th 

Part A - Build to a heavy complex of;

2 Pause Clean Pull + 2 Power Cleans (Pause for 3 sec just above knee)

Part B - For Time

50 Wall Ball 9/6

30 DB Snatch 22.5

50 Sit Ups

30 Burpees

50 Alt Lunges

30 Power Cleans 50/35

Friday 11th

In Pairs

For Time 15 Min Cap

25 Rounds (Alt Rounds)

1 C2B Pull Up

2 Squat Snatches 50/35

3 Burpees

Straight Into

For Time 15 Min Cap

25 Rounds (Alt Rounds)

1 HSPU

2 T2B

3 Air Squats

Straight Into

For Time 15 Min Cap

25 Rounds (Alt Rounds)

1 Strict Pull Up

2 Burpee Box Jump Over 24"/20"

3 DB Snatch 22.5/15

Saturday 12th

Part A - Build to a heavy complex of;

1 Snatch Pull + 1 Squat Snatch + 1 Snatch Balance

Part B - 20 Minute AMRAP

400m Ski/Row

8 Devil Press 2 x 22.5/15

16 K2E

Sunday 13th

0:00 - 10:00  EMOM

Min 1 - 60 Double Unders

Min 2 - 20 Press Ups

10:00 - 20:00 AMRAP

21 - Air Squat

15 - Push Press 40/25

9 - Overhead Lunge

20:00 - 30:00 EMOM

Min 1 - 10/12 Cal Ski/Bike/Row

Min 2 - 15 Wall Balls 9/6