11th – 17th February

 

11th – 17th February

  February 10, 2019

Monday 11th Feb

 

5 Rounds

Min 1 – 5  x Strict Shoulder Press

Min 2 – 5 x DB Bent over Row ( lean on a box )

Min 3 – Rest

 

In pairs:

Weighted plank hold

3 x 60 secs ( 60 secs rest )

 

4 Rounds of: ( rest 90 secs between rounds )

AMRAP 3

15 Power Clean 50/35kg

40 Double unders

10 Press up

Total time – 16:30 mins

 

Tuesday 12th

Free standing handstand hold practice

3 x 5 max 10 sec hold

 

EMOM 16 ( choose a rep range that challenges you )

  1. 10- 20 Pull ups
  2. 10 – 20 T2B
  3. 10-20 Diamond press ups
  4. Rest

 

For time:

21- 15 -9

Front squat 80/55kg ( from the ground )

STOH

Cals Row, Bike, Ski

Time cap: 11 mins

 

Wednesday 13th

Snatch Balance

3 x 2 @ 50%+

4 x 2 @ 75-80% ( no misses )

 

Power Snatch

3 x 2 @ 50%+

4 x 2 @ 75-80% ( no misses )

 

For time:

50-30- 20- 10

Kettlebell Swing 24/16kg

Run 400m between sets

Time cap: 12 Mins

 

Thursday 14th

E2MOM 10 minutes – 5 sets

Deficit Deadlift 2” ( stand on a 20kg plate )

5 x 6 @ 75%

 

Strict K2E

3 x 4-5 w/3 secs eccentric ( rest 1 min)

 

For Time:

10 Dumbbell Snatches 22.5/15kg

15 Burpee Box Jump Overs

20 Dumbbell Snatches 22.5/15kg

15 Burpee Box Jump Overs

30 Dumbbell Snatches 22.5/15kg

15 Burpee Box Jump Overs

40 Dumbbell Snatches 22.5/15kg

15 Burpee Box Jump Overs

50 Dumbbell Snatches 22.5/15kg

15 Burpee Box Jump Overs

Time Cap: 20 minutes

 

Friday 15th

Warm up:

Ring Support Hold

3 x 10- 20 secs ( rest 30 secs )

Ring dip hold

3 x 10- 20 secs ( rest 30 secs )

 

3 sets: ( rest as needed )

A1.Pull ups ( add weight if needed )

8-10 w/ 5 secs hold chin over bar last rep

A2.Strict handstand press up ( increase deficit if needed )

8-10

 

3 sets: ( rest as needed )

B1. Horizontal ring rows

10-15 reps w/ 10 sec hold in last rep

B2. Seated Leg raises

10-15 reps

 

AMRAP 15

20 Wall ball 9/6kg

12 DB GTOH 22.5/15kg

15/12 Cals Row/ Bike/ Ski

 

Saturday 16th

E3MOM

Back squat

4 x 8 @ 75-80%

 

( Split the class into two groups )

Every 2:30mins for 10 mins:

12- 9- 6

Pull ups

OHS 50/35kg

 

Rest 5 mins

 

Every 2:30 mins for 10 mins:

25/17  Cals Bike/ Row/ Ski

Total time: 25 mins

 

Team workout – South Wimbledon only

 

In teams of 3

For time:

(These can be completed in any order but all reps must be complete before moving to the next exercise)

100 Cal ski

1000m Row

100 Cal bike

3 x 400m run YGIG

300 air squats YGIG

Time cap – 22 mins

 

Rest 5 Mins

 

AMRAP 13 only one athlete working at anyone time

17 DB Thrusters 22.5/15kg

12 K2E

9 Syncro down ups

Total time: 40 Mins

 

Sunday 17th

 

Hang clean/ Hang clean/ Jerk

4 x 1 @ 50+

4 x 1 @ 80% ( no misses )

 

Clean pulls

3 x 3 @ 110%

 

AMRAP 9

12 Single DB OH Lunges 22.5/15 kg

15 Ring DIps

30 Double unders

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