Thursday 17th January 2019

 

 

Strength: Overhead Squats

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

** You may also work on mobility*

 

MetCon:

3 Rounds
400 m Run
5 Dumbbell Hang Clean and Jerk (Left Arm) 50/35
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches 50/35
10 Toes to bar

Wednesday 16th January 2019

Strength: Midline Madness – Tabata

2 Rounds

Front Plank

Side Plank (L)

Side Plank (R)

Reverse Crunches

 

MetCon:

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

ENDURANCE WOD

For Time:

Buy-in: 1000 m Row

100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

Cash-Out: 1000 m Row