Week beginning 17th Dec
December 16, 2018Session 1.
A.
Amrap of:
10 wall balls, 8 burpees, 6 box jump overs
3 min amrap of above:
1 min rest
2 min amrap of above:
1 min rest
1 min amrap of above:
3 mins rest
X3 rounds
*start from the top each interval
B.
2 rounds of:
500m row
500m ski
30/20 cal bike
Session 2:
A.
In pairs, work divided
25min amrap
100 wall balls
100/80 calories
100 dB snatches
100 dB box step overs
B.
In pairs
10 min row as many meters as possible
– each time you switch pairs 5 syrnco down ups
Session 3:
8 min amrap:
1,2,3,4,5….. etc
Air squats
Kbs
Sit ups
3 min rest
8min amrap
250m row
20 wall balls
10 lateral jumps over the erg
3mins rest
8min amrap
30 du
20 dB stoh
10 down ups
Session 4:
A:
3 rounds for time:
1k row
20 devils press
30 wall balls
27 min cap
B:
30s work 30s rest x5
Bike
GO HARD AS YOU CAN
Session 5:
The 12 days of conditioning:
To be performed like the song
1, 2-1, 3-2-1, 4-3-2-1 etc etc
1. 100m run
2. 20 double unders
3. 3 goblet squats
4. DB snatch (per arm – 22.5/15)
5. Box jump overs
6. 60sec max calories (aim 20/12)
7. Kbs (32/20)
8. Jumping lunges
9. DB thrusters
10. Burpees
11. Wall balls
12. Push ups
