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

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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