Wednesday Dec 15

Clean

Warm Up

2 sets

 2 min on C2

10m Bear Crawl

10m Spiderman Lunge

2 sets

10 Sec Deep squat hold

7/7 Single Leg RDL with Knee Drive

5 Jumping Back Squats with empty BB

Strength

Clean

EMOM 10 min

1 Clean @ 85%

If fail drop Back to 75%

Workout

Every 9 min x 2

 

15 Power Snatch @75%

50 Wall Balls

RX+

Wall Ball – 30/24

RX

Wall Ball – 20/14

SC

Wall Ball – 14/10

Fit

Wall Ball – 14/10 Various Hight

Extras

Weightlifting

Front Squat

3 x max reps @ 92%

Engine Building

Echo Bike

Every 4 min x 5 sets

Set 1: 21 Cal

Set 2: 15 Cal

Set 3: 9 Cal

Set 4: 15 Cal

Set 5: 21 Cal

Accessory Work

Swiss Ball Leg Curls

5 x 10 Reps

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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