Tuesday, January 22, 2019

Wednesday 23rd January 2019



Deadlift
  • ·       5 x 5

5 Rounds
  • ·       20 Single arm KB swings (24/16)
  • ·       10 Push Ups
  • ·       10 Box Jumps
  • ·       4 Shoulder to bar pull ups


Monday, January 21, 2019

Tuesday 22nd January 2019



Back Squats
  • ·       4-4-4-4

EMOM 10 mins
  • ·       1 Deadlift
  • ·       1 Hang Power Clean
  • ·       1 Power Clean
  • ·       1 Push Jerk

Grace
  • ·       30 Clean & Jerks (60/40)



Friday, January 18, 2019

Monday 21st January 2019



AMRAP 20 mins
  • ·       Run 200m
  • ·       2 Wall walks
  • ·       20 KB Swings (16/12)
  • ·       20 Lunges (KB in rack)
  • ·       20 Overhead Sit Ups (15/10)


Thursday, January 17, 2019

Friday 18th January 2019



Back Squats
  • ·       3 x 3

Push Press
  • ·       3 x 3

Thrusters (from rack)
  • ·       3,2,1,1,1


Wednesday, January 16, 2019

Thursday 17th January 2019



DB Bench Press
  • ·       6,4,2,max reps

Pull Ups/assisted Muscle ups
  • ·       4x4

Helen
3 Rounds
  • ·       Run 400m
  • ·       21 KB Swings (24/16)
  • ·       12 Pull Ups


Tuesday, January 15, 2019

Wednesday 16th January 2019



8 Rounds
  • ·       20 Overhead Lunges (DB)
  • ·       40m Farmers walk with bumper plate
  • ·       20 Push Ups
  • ·       60 Single Skips


Monday, January 14, 2019

Tuesday 15th January 2019



Band Pull Downs
  • ·       3 x 30

Bicep Curls
  • ·       3 x 20

30-25-20-15-10
  • ·       Deadlifts (40/30)
  • ·       Sit ups
  • ·       Sprint 100m between sets