Wednesday Dec 08

Drumsticks and Cals

Warm Up

2sets

2 min on C2

10m Bear Crawl

10m Spiderman Lunge

 

2sets

30 Sec Prayer Stretch

7/7 Single Leg RDL with Knee Drive

5 Seated high vertical jumps of box

Strength Test

Box Squat

Every 30 Sec for 8 Min

2 Reps @ 60%

Workout

Every 8 min x 3

Set 1 (1st 8 min):

3 Rounds

21/18 Cal

21 Thrusters

Set 2 (2nd 8 min):

2 Rounds

21/18 Cal

21 Thrusters

Set 3 (3rd 8 min):

1 Round

21/18 Cal

21 Thrusters

RX+

1st BB – 35/25

2nd BB – 50/35

3rd BB – 70/50

RX

1st BB – 30/20

2nd BB – 40/30

3rd BB – 60/40

SC

1st BB – 25/20

2nd BB – 30/25

3rd BB – 50/35

Fit

1st BB – 20/15

2nd BB – 25/20

3rd BB – 40/30

Extras

Weightlifting

Power Snatch + Squat Snatch

Every 2 min x 4

3 + 3 @ 70%

Every 2 min x 4

2 + 2 @ 75%

 

Engine Building

Echo Bike

5 Rounds

3km @ 50%

1km @ 80%

 

Accessory Work

Banded ATY’s

5 x 5/5/5

3 x 8 GHR

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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