Wednesday Dec 01

Battery Test

Warm Up

2 Rounds

2 min Ski/Row

10m Bear Crawl

5/5 Dead Bugs

2 Round

5/5 Single Leg Hip Thrust

5 RDL

5 Muscle Clean into deep squat

5 Push Press

Strength Test

8 min to find max power clean

2 min Rest

8 min AMRAP

Power Clean @ 90% of todays max

Workout

10 min AMRAP

10 Burpees

100m Run

Extras

Weightlifting

Back Squat

3 x mar Reps @ 88%

Engine Building

6 Rounds

2 min @ 1Km Pace

3 min @ slow

Accessory Work

Good morning

3 x 12 Reps

Sandbag Walk

3 x 20m

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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