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

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 …

Leave a Comment

Your email address will not be published. Required fields are marked *