Week beginning 14th Jan

 

Week beginning 14th Jan

  January 13, 2019

Session 1:

A.
Min 1: max effort bike cals
Min 2: max effort double unders 
Min 3: max box jumps 
Min 4: max row cals
Min 5: max dB snatch
Min 6: rest
X 4 rounds 
 
B. 5 mins max effort dB thrusters 
emom 5 burpees 
 
 
Session 2:
A.
3 rounds for time: 
800m run 
40 wall balls
25/15 cal bike/ski/row
12 KBS (American – try go heavier today 32/24 as it’s not to high reps) 
50m d ball/sandbag/plate hug carry
B. 
50 burpees for time 
 
Session 3: (Sw only)
15 min amrap:
400m run 
20m plate oh walking lunges 
15 plate GTOH 
5 min rest 
15 min amrap 
500m row 
25 wall balls
12 lateral jumps over the rower (or db for scale)
 
Session 4: 
3 mins amrap
20 du
15 kbs 
8 down ups 
1 min rest
3 min amrap
12/8 cal bike 
10 wall balls
6 box jumps 
1 min rest
X4 rounds 
 
Session 5: Saturday 
In teams of 3:
2 rounds of:
200 du
100 wall balls
80 dB snatches (22.5/15)
60 calories ski/bike/row
40 burpee box jumps
20 devils press
 
*nb – at any one time, one athlete must be on a 400m run, two inside working divide work however – if you 400m pace takes you over 2 mins, scale down 200/300m)
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