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Training: 6th-12th January

training Jan 04, 2020
MONDAY
Strength:
13mins to complete: 4x5 Back Squat, 70%
 
WOD:
Complete 2 sets
For time: (20min CAP)
64 Wallballs, 20lb (14lb)
16 Ring Muscle-ups
8 Front Squat, 70kg (50kg)
 
Rest 5mins between sets.
 
Rx’d + = Overhead Squat
Rx’d - = Pull-ups + Push-ups
 
Post results to comments.
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TUESDAY
Lifting/ Strength:
EMOM for 15mins of:
Min 1: 2 Squat Snatches
Min 2: 1 Squat Snatch + 1 Overhead Squat
Min 3: Rest
-Increase the weight each set.
 
WOD:
28-22-16-10-4 reps for time of: (18min CAP)
Alternating DB Snatches, you choose the weight
Burpee Box Jumps, 24” (20”)
 
Post results to comments.
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WEDNESDAY
Lifting/ Strength:
EMOM for 12mins of: 2 Clean & Jerks
-Increase the weight each set.
 
WOD:
AMRAP in 10mins of:
10 Pull-ups
10 Push Presses, 50kg (35kg)
50 Double Unders
 
Rx’d + = CTB Pull-ups & 60kg (40kg)
Rx’d - = 45kg (30kg)
 
Post results to comments.
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THURSDAY
WOD:
For time: (25min CAP)
Run 400m
30 Burpees
30 Single Arm KB or DB Thrusters, you choose the weight
Run 400m
30 Burpees
30 Single Arm KB or DB Thrusters, you choose the weight
Run 400m
30 Burpees
30 Single Arm KB or DB Thrusters, you choose the weight
Run 400m
 
Finisher: Tabata Push-ups
 
Post results to comments.
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FRIDAY
Strength:
13mins to complete: 4x3 Front Squat, 75%
 
WOD:
4 Rounds for time of: (17min CAP)
15m Handstand Walk
15 Toes to Bar
16 Jumping Lunges
 
Rx’d - = Bear Crawl Or 30sec Handstand Hold
 
Post results to comments.
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SATURDAY
Strength:
EMOM for 15mins of:
Min 1: Plank Hold
Min 2: 7-10 Strict Pull-ups
Min 3: Side Plank Hold (30sec each side)
 
Team WOD:
AMRAP in 15mins of:
Row/ Bike for Calories
 
Post results to comments.
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SUNDAY
Rest

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