Tuesday 22nd January
A) Push Jerk - Heavy 3
Then 5x3 @ 90%
B) Dirty Cindy
10 min AMRAP :
5 Bar muscle ups
10 press ups
15 Goblet squats (24/16)
Monday 21st January
A) Back squat - Heavy 3
Then 5x3 @ 90%
B) 60 sec window
10/8 Cal AB
Max Burpees
Rest 1 min
x 5
Saturday 19th January
Barbell Club
A.) 3 Position Snatch - Heavy Single
B.) EMOM for 12 Minutes - 70%-80% of Part A
C.) Banded Hamstring Curls
20-20-20
Friday 18th January
A1) Pull ups 4 x 4-8
A2) Press ups 4 x max
B) 'JACKIE'
For time :
1000m row
50 thrusters (20/15)
30 pull ups
Thursday 17th January
A) Deadlift - Heavy 5
Then 3x5 @ 90% of heavy 5
B) 6 min window :
50 wallballs (9/6)
50 alt DB snatch (22.5/15)
Remaining time - Max Double unders
Wednesday 16th January
Barbell Club
A.) 3 Position Clean & Jerk - Heavy Single
B.) EMOM for 12 Minutes -70-80% of Part A
C.) 20-20-20 Banded Hamstring Curls
Wednesday 16th January
In pairs : For time
1600m run > 100 cal row > 100 burpees
1200m run > 75 cal row > 75 burpees
800m run > 50 burpees > 50 burpees
400m run > 25 cal row > 25 burpees
Tuesday 15th January
A) Push press - Heavy 5
Then 3x5 @ 90%
B) EMOM x 12 mins (alt)
1. 12 Dumbbell Push press (2x22.5/15)
2. 12 pull ups
Monday 14th January
A) Front Squat - Heavy 5
Then 3x5 @ 90%
B) 21 - 15 - 9
Cal assault bike
Dumbbell box step overs
(2x22.5/15 / 24"/20")
Saturday 12th January
Barbell Club
A.) Hang Clean - Heavy Double
B.) Split Jerk - 5-5-5- Build
C.) Romanian Deadlifts
7-7-7 - Build (AHAP)