Tuesday 18th January
A. Pick a gymnastics skill
- 20 mins of Primary Strength / Skill work
- 10 mins of Specific Accessory work
B. AMRAP in 10 minutes:
14 OH DB lunges
7 C2B pull ups or 7 HSPU
Monday 17th January
A. Back or Front squat - you pick
- 5x5 @ Last weeks Weight or heavier
- 5th Set is max effort 5+
B. For time : All out fire breathing!
200m Run
20 Cal echo Bike
20 Cal Row
200m Run
Males aim for sub 5 - Females aim for sub 6:30
Friday 14th January
A. Catch up session - Catch up on missed lifts
from the week
B. 4 Rounds for max reps
1 min Max Single Arm Ring Rows
1 min Max Single Arm Dumbbell Bench press
1 min Max Russian swings (32/24)
1 min Max Cals
1 min Rest
Thursday 13th January
A. 30 rounds for time:
1 Squat snatch / squat clean
3 Burpees
5 Box jump overs (24"/20")
- Barbell to be heavy without any failed reps
- 20 - 30 min time domain
- 30 min cap
Wednesday 12th January
Long WOD
New Round every 6 minutes x 6 rounds:
500m Row
21 alt Lunges
15 Push Ups
9R/9L Dumbbell Push press
Tuesday 11th January
A. Pick a gymnastics skill
- 20 mins of primary strength / skill work
- 10 mins of specific accessory work
B. For time :
50-40-30-20-10
Double Unders
10-8-6-4-2
Muscle Ups
5-4-3-2-1
Deadlifts (110/85)
Monday 10th January
A. Back or Front squat - you pick
- 4x5 @ Last weeks weight or heavier
- 4th set is max effort 5+
B. EMOM x 12 (alt)
1. 1 Cluster (70/50) (add 1 rep each round)
2. 10 Bar facing burpees
Friday 07th January
Prep - Trunk Work
Complete the following for quality:
3 Sets
5 Scapula Pull Ups w/3 second hold
5 KB Supported Deadbugs Hands Only (8/12)
5 KB Supported Deadbugs Feet Only
15 Elevated Glute Hip Bridge - 10-15kg plate
A. Catch up session - Catch up on missed lifts
from the week
B. Rowing Intervals
0:90 on : 0:90 off x 5 rounds
Score = Total Distance
Thursday 06th January
A. Every 3 minutes x 5 rounds:
10 HEAVY Russian Kettlebell swings
5 Bench press (Building)
B. In Teams of 3 - AMRAP in 20 minutes:
100 Alt Wallballs (2 work - 1 rests)
75 synchro Plate GTOH (20/15)
50 Cals
75 synchro DB Hang snatch (22.5/15)
100 Alt Wallballs (2 work - 1 rests)
Wednesday 05th January
'The Ghost'
6 rounds of:
1 minute of Cals
1 minute of burpees
1 minute of double-unders
1 minute of rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for calories, burpees, and double-unders.