Monday

 

A)

Bench Press

4 x 6-8 reps

 

B)

5 min AMRAP

5 pull ups

10 push ups

15 KB swings 24/16kg

 

Rest 2 mins

 

Repeat (picking up where you left off)

 

Tuesday

 

A)

15 mins to build to a heavy 2 rep back squat (heavy but not PB territory!)

 

B)

3min max back squat

Level 1 male ¾ bodyweight/female ½ bodyweight

Level 2 male bodyweight/female ¾ bodyweight

 

Rest 60s

 

3min max effort row for calories

 

Rest 60s

 

3min max effort burpees

 

(in larger classes work in teams of 3 and rotate through the stations)

 

Wednesday

 

A)

4x6 deadlifts

 

B)

3 rounds

20 DB thrusters - as heavy as possible

20 anchored sit ups

 

Thursday

Happy New Year!!

In teams of 4 complete the following:

2015m row buy in, then in any order:

300 KB swings 24/16kg

283 push ups

283 jumping air squats

283 sit ups

283 down ups

283 OH walking lunges 20/15kg

300 wall balls 9/7kg

(total number of reps = 2015)

 

Friday

 

A)

Push Press 4 x 6-8 reps

 

B)

3 sets of:

 

3 min AMRAP

12 KB swings - Level 1 24/16kg Level 2 32/24kg

9 DB push press - Lvl 1 15/10kg Lvl 2 20/15kg

6 burpees

Rest 2 mins

 

 

Comp Class

"Hammer"

5 rounds

5 power cleans 60/40kg

10 front squats 60/40kg

5 shoulder to overhead 60/40kg

20 pull ups

rest 90s

 

 

Saturday

 

In Pairs: 30 min AMRAP

 

Athlete 1: 12 sit ups

Athlete 2: 12 KB sumo deadlift high pull 24/16kg

Athlete 1: 12 jumping air squats

Athlete 2: 6 burpees

Athlete 1: 6 pull ups

Athlete 2: 12 KB swings 24/16kg

Athlete 1: 200m run

 

Swap position after each round - so after the first round as athlete 1 returns from the run their partner will start the sit ups.

 


Sunday 

"Loredo"

6 rounds for time:

24 air squats

24 push ups

24 walking lunges

400m run
 

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