Wednesday Jan 5

Upper legs day =]

Warm Up

3 Sets

10 Cal Row/Ski

10m Inch Worm to Push Up

3-5 Pull ups or 5 Ring Row

Strength

Party Pump Combo

 

5 Sets

 5 Bench Press

5 Weighed Pull Up/CTB – Supinated Grip

Workout

 

RX

AMRAP 8 Min

3-6-9-12-15-ect..

KB Swing 24/16

Cal C2

 

Rest 2 Min

 

AMRAP 8 Min

3 Wall Walks

100m Run

SC

AMRAP 8 Min

3-6-9-12-15-ect..

KB Swing 16/12

Cal C2

 

Rest 2 Min

 

AMRAP 8 Min

1-3 Wall Walks

100m Run or 300m Bike

Fit

AMRAP 8 Min

3-6-9-12-15-ect..

KB Swing 12/8

Cal C2

 

Rest 2 Min

 

AMRAP 8 Min

1-3 Wall Walks/Box Walk Outs or 30 Shoulder Taps

100m Run or 300m Bike

Extras

No Extras This Week

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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