Friday 29th January
EMOM 28 Minutes Alt:
1.) 0:50 No Press up Burpee
2.) 0:50 Dumbbell Snatch
3.) 0:50 Pistol Squats
4.) Rest
Thursday 28th January
20 Rounds in Pairs:
Partner 1) 1:00 Max Thrusters
Partner 2) 1:00 Rest
Partner 1, Start with 5 down ups. Then complete as many thrusters as possible until the minute is up. Then Switch partners
Score as a team Max Thrusters
Wednesday 27th January
EMOM 22 Minutes (alt):
1. 0:40 Alt DB Hang Power C&J
2. 0:40 Mountain climbers
Tuesday 26th January
A.) 15 Minute AMRAP:
Primal Complex
10 Squats
10 Lunges
10 Step Ups
B.) EMOM 10 Minutes:
1.) 0:30 Plank Hold w/ alternating hand reach
2.) 0:30 Plank Hold w/ alternating leg pick up
Monday 25th January
A.) 1 Minute on 1 Minute off - 10 Rounds:
Double Press Up Burpees
B.) 10 Minute AMRAP:
30 Russian Twists
-Every round 30 Double Unders-
Friday 22nd January
EMOM for 21 Minutes:
1.) 0:45 Dumbbell Hang Power Snatch
2.) 0:40 Double Unders
3.) 0:40 Walking Lunges
Thursday 21st January
A.) For time:
50-40-30-20-10
Press Ups
Sumo Air Squats
*20 Minute timecap*
B.) 5 Rounds for Quality:
25 V Sit Ups
15 Single Leg Glute Bridges per leg
Wednesday 20th January
Gymnastics Skill Day
Skill Practice - Pistols
-Then-
Tabata each movement:
Pistols
Hollow Rocks
HSPU/ Handstand Hold
Tuesday 19th January
A.) 10 Sets:
10 L&R Split Stance Dumbell RDL's
10 L&R Single Arm Dumbell Floor Press
10 L&R Dumbell Step Ups
15 Sit Ups
B.) 5 Minute AMRAP:
Max Burpees
Rest 3-5 Minutes
50% of AMRAP for time
Monday 18th January
A.) 5 Rounds:
0:20 Squat Hold
0:20 Jump Squats
0:20 Goblet Squats
0:60 Rest
- Go as heavy as possible
B.) Complete the following for quality:
75 Dumbell Z Press