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

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 …

Leave a Comment

Your email address will not be published.