Training: 27th Jan- 2nd February
Jan 26, 2020MONDAY- 9:30am Session Only
Partner WOD:
AMRAP in 20mins of:
30 Clean & Jerks, 60kg (40kg)
30 Ring Muscle-ups/ 30 Pull-ups + 30 Push-ups
30 Snatches, 60kg (40kg)
-Share the reps with your partner.
Accessories:
Tabata Hollow Hold
Post results to comments.
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TUESDAY
Lifting:
10mins to find 1RM Snatch
WOD:
AMRAP in 20mins of:
Run 400m
12 Alternating DB Snatches, you choose the weight
12 DB Burpee Box Step-ups, 24” (20”)
Finisher:
Set a 4-minute clock:
Inhale as long as possible through the nose, exhale as long as possible through the mouth.
Post results to comments.
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WEDNESDAY
Strength:
12mins to complete: 4x2 Front Squats, 75%
WOD:
For time: (15min CAP)
30 Double Unders/ 60 Singles
10 Cleans, 70kg (50kg)
30 Double Unders/ 60 Singles
8 Cleans, 70kg (50kg)
30 Double Unders/ 60 Singles
6 Cleans, 70kg (50kg)
30 Double Unders/ 60 Singles
4 Cleans, 70kg (50kg)
30 Double Unders/ 60 Singles
2 Cleans, 70kg (50kg)
Rx'd + = 80kg (55kg)
Rx'd - = 60kg (40kg)
Note: it can be any clean- squat or power.
Accessories:
Tabata Push-ups
Post results to comments.
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THURSDAY
Lifting/ Strength:
EMOM for 12mins of:
Min 1: 3 Deadlifts, 70%
Min 2: 1x Max set Hanging Leg Raise
(Go from hanging to an L-sit position for max reps)
Min 3: Rest
WOD:
18-16-14-12 reps for time of: (17min CAP)
Deadlifts, 100kg (70kg)
Strict Ring Dips
Finisher:
Set a 4-minute clock:
Lay on your back and put one hand on your stomach and one hand on your chest. Inhale for 3-6 and exhale for 3-6 Nasal breathing. The focus is to only have your stomach move, not your chest.
Post results to comments.
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FRIDAY
WOD:
For time: (18min CAP)
50 Wallballs, 20lb (14lb)
Then 4 Rounds of:
14 Bar-facing Burpees
7 Front Squats, 70kg (50kg)
Rx’d + = Overhead Squats, 70kg (50kg)
Rx’d - = 60kg (40kg)
Accessories:
Team Row
Max Calories in 12mins
Post results to comments.
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SATURDAY
Strength:
EMOM for 18mins of:
Min 1: 3 Bench Presses, increase the weight each set
Min 2: 1x Max Set of Strict Pull-ups
Min 3: Rest
Partner WOD:
AMRAP in 12mins of:
3 Wall Walks
6 DB Hang Clean & Jerks each side
9 Air Squats
-Alternate round with your partner.
Post results to comments.
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SUNDAY
Rest
10 Days for $10
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