Studio class WOD’s
Wednesday 2nd December
Accessory:
10min Clock going
20s left arm
20s right arm
1- KB single arm swing
2- KB single arm STOH
3- KB single arm SDHP
4- KB single arm Thruster
5- KB single front rack alt leg lunge
Conditioning:
20min AMRAP ladder (up in 10’s)
10 KB swing
10 Press up
10 KB goblet squat
10 Sit ups
Thursday 3rd December
Accessory:
90s clock for 5 rounds
30s BB squat hold
30s max reps back squat
30s rest
90s clock for 5 rounds
30s BB OH hold
30s max reps shoulder press
30s rest
Conditioning:
24min EMOM (going 40s on : 15s off)
1- BB hang clean and press
2- squat jumps
3- BB front rack lunge
4- Down ups
Friday 4th December
Team Workout:
30min AMRAP
1 partner always on spin bike whilst other partners complete full round of...
5 Burpee Box Jumps
10 prisoner lunges
15 TRX body rows
20 Squat jumps
30s plank hold
Saturday 5th December
Accessory/strength:
10-8-6-4-2
DB goblet squat
DB shoulder press (2 hands on DB)
DB goblet lunge
DB bicep curl (2 hands on DB)
Conditioning:
3mins on : 2mins of x 5 rounds
40s plank hold
30 air squats
20 sit ups
10 press ups
In remaining time max DB alt arm devil press
Sunday 6th December
Endurance:
5 rounds of:
30 air squats
30 lunges
30 sit ups
4 rounds of:
25 KB Swings
25 KB SDHP
25 KB Thruster
3 rounds of:
20 DB GTOH
20 DB Box Overs
20 DB hang clean and press
2 rounds of:
15 cal row/ski
15 press ups
15 TRX body row
1 round of:
50 burpees