Training: 23rd-29th December
Dec 22, 2019MONDAY
Strength:
12mins to complete: 3x5 Front Squat
-Hold the same weight across all sets.
WOD:
3 Rounds for time of: (20min CAP)
Run 800m
15 Split Cleans, 50kg (35kg)
2 Rope Climbs, 4.5m
-Alternate legs on the cleans.
Rx’d + = 60kg (40kg) & Short Rope Climbs
Rx'd - = 15 Ring Rows
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TUESDAY
Lifting:
EMOM for 12mins of:
1 Power Snatch
WOD:
5 Rounds for time of: (16min CAP)
8 each arm of KB Snatches, 24kg (16kg)
15m Handstand Walk
Rx’d - = 40sec Handstand Hold & 20 KB Swings
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WEDNESDAY
Merry Christmas
WOD:
30min Cardio Session
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THURSDAY
WOD:
30min Cardio Session
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FRIDAY
WOD:
AMRAP in 10mins of:
50 Sit-ups
30m Overhead Plate Lunge, 20kg (15kg)
Rest 5mins then,
5 Rounds for max reps of:
1min of SDHP, 50kg (35kg)
1min of Push Presses, 50kg (35kg)
Rest 1min
Rx'd + = 60kg (40kg)
Rx'd - = 45kg (30kg)
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SATURDAY
Strength:
EMOM for 15mins of:
Min 1: 5 Bench Presses
Min 2: Max Strict Pull-ups
Min 3: Rest
Partner WOD:
AMRAP in 17mins of:
400m Medball Run, 20lb (14lb)
50 Box Step-ups, 24" (20") & 20lb (14lb)
50 Wallballs, 20lb (14lb)
-Share the reps as you like.
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SUNDAY
Rest
10 Days for $10
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