Friday Dec 03

Auxo

Warm Up

2 Rounds

2 min on C2

10m Bear Crawl

10 Dead Bugs

2 Rounds 

10 Shoulder-Hip Extension (https://www.youtube.com/watch?v=wW-GAz2CTCM)

10 Banded Hollow Body Lat Pull

10 Jumping Squats

Strength

3 rounds

1 – 3 Pegboard

100 DU or 60 Heavy DU

Or

3 Rounds

3 Rope Climbs

100 DU or 200 Singles

Workout

“AUXO”

10-20-30-40-50

Wall Balls

CTB

RX+

Ball – 30/20 Lb

RX

Ball – 20/14 Lb

SC

Ball – 20/14 Lb

Pull Ups

Fit

Ball – 14/10 Lb

Banded Pull ups or Ring Row

Extras

Engine Building

Run

10 x 1Km @ 5Km Pace

Accessory Work

5 x 5 Ab Rollout

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

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