Wednesday Dec 22

Deadlift

Warm Up

2 sets

 2 min on C2

10m Bear Crawl

10m Spiderman Lunge

3 sets

10 Banded RDL

10 Banded Pull through https://www.youtube.com/watch?v=ZuKowDpVVXM

3 – 5 Deadlift (build up in weight)

Strength

Deadlift

5 x 5 @ 70 – 75%

Workout

5RFT

 60 DU

30 Sit ups

15m DB Lunge

RX+

KB – 24Kg/16kg

RX

DB – 22.5/16kg

SC

DB – 16/12.5kg

Fit

DB – 12.5/10 Kg

Extras

Engine Building

100 Wall Balls – Not for time

Accessory Work

3 Sets

15 Glute Bridge

15/15 Prone Banded Hamstring Curl

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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