Friday Dec 17

SUmo Deadlift

Warm Up

2 Sets

300 m Row

10m Bear Crawl

3 Sets

5/5 Single leg assisted squat

5 Pike pull on rower

5 BTN Push Press

5 Pause Jerk

Strength

Sumo Deadlift

Build up to heavy 2RM

Workout

3RFT

2Km Bike/1Km Row or Ski

75 Double Unders

Front Rack Lunges**

 

Rd 1 – 10m

Rd 2 – 15m

Rd 3 – 20m

RX+

BB – 50/40

RX

BB – 42.5/30

SC

BB – 30/25

Fit

BB – 20/15

Extras

Open Gym Extras

Engine Building

500 Cal on Bike

Accessory Work

8 x 4 Depth Jump + Box Jump

8 x 5 Pendley Row

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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