NEW YEAR !! January 2-6th

 

NEW YEAR !! January 2-6th

  December 31, 2018

WEDNESDAY 2ND JANUARY 

 A ) BACK SQUAT

5 X 3 REPS @ 75%

 

(15 MINS)

3 MIN AMRAP :

3 Squat Clean
6 Hand release push up

@60/40 KGS

 

THURSDAY 3RD JANUARY 

 A )STRICT PRESS

10 Min to build to heavy 3 … THEN complete:

3 x 3 @ 80%

Allow sufficient recovery time between sets .

3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups

 

FRIDAY 4TH JANUARY

A) Complete 3 rounds of each:

-AMRAP Ring dips *
1 min work/ 1 min rest

-AMRAP Muscle ups *
1 min work/ 1 min rest

* coaches choice on scaling options , swing with either rings to hips / banded rings to hip pulls / strict pull ups etc.

 

14  MINS

Alternating between bike , ski and row ( calories )

Bike x 3 :
40 sec sprint, 50 sec rest *

Row x 3 :
40 sec sprint, 50 sec rest

Ski x 3 :
40 sec sprint, 50 sec rest

Coaches note : 50 sec rest is for busy class, should you need to partner up there is a 10 second window for partners to switch.

 

SATURDAY 5TH JANUARY 

HANDSTAND PRACTISE (12 Mins)

A ) Goal is to get into handstand AND handstand walk

RX & RX + :

-Accumulate max distance / add obstacles

SCALED :
4-5 sets of scaling choice

-Wall walk with 6-10 alternating shoulder taps
-Wall walk with 5-10 second hold
-Kick up to wall w/ 5-10 sec handstand hold
-Teddy bear handstand practise

 

B) TEAM WOD

 

2 ROUNDS FOR TIME

In teams of 2 complete :
(15 min time cap )

50 wall balls
40 push ups
30 burpee box jump overs
20 DB hang clean and jerk
10 BMUP / C2B

RX @ 22.5/15 kg

 

In teams of 2 – 1 work 1 rest – split reps

00.00 – 10.00 amrap

42 cal row
30 burpees over rower
18 power cleans 50/35kg

12.00 – 22.00 amrap

42 cal ski
30 burpees over bar
18 power cleans 50/30kg

24.00 – 34.00 amrap

42 cal bike
30 burpee over DB
18 DB snatch 22.5/15kg

 

A) 15 mins build to

– 1RM snatch

B) 10 mins to build to :

-Heavy clean

NEW YEAR NEW SCORE!! WRITE THAT DOWN .

 

C ) SWEAT IT OUT

 

12 MIN ( go fast ) :
100 Double unders
20 deadlifts @ 40/35
90 Double unders
20 STOH @same
80 Double unders
20 Front squats @ same

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