Monday the 7th to Friday the 11th of January

Monday

1. every 90 seconds fo 7 rounds perform the following complex:

squat clean + front squat + split jerk

2. 750m row or ski
75 wallballs
75 kettlebell swings 24/16kg

Tuesday

1. emom by 6 – toes to bar practice – 3 to 8 reps per minute – focus on a continuous kip, it dosent matter if your toes dont touch the bar, work on the movement and getting your feet as high as possible while still being able to go straight into the next rep.

2. 1 minute stations – 20 minutes in total – 5 rounds

1. bar muscleups or chest to bar or pullups or ring rows – mix if needed, start with the more dificult option and when that goes move down in dificulty
2. handstand pushups or pushups
3. d-ball cleans
4. rest

Wednesday

1. squat stamina builder – week 1

12 minutes of:

even minutes – 3 front squats
odd minutes – 6 front squats

use the same weight for all 12 minutes and both movements, we should be starting around 60% of our 1rm front squat and adding every week

2. Open workout 17.5 – (15 minute cut off)

10 rounds

9 thrusters 42/30kg
35 double unders

Thursday

every 2 minutes for 30 minutes 1 max set of each movement – 5 sets of each in total

1. bench press – pick a weight you can hit 10 to 12 reps with
2. croc rows – a heavy kettlebell and a set of 15 to 20 each arm
3. front rack lunges – pick a weight you can hit 10 to 12 reps with

Friday

TEAMS OF 2:

AMRAP 25 minutes

21/15/9

deadlift 90/60kg
syncro bar facing burpees

then

40/30/20

box jump overs 24/20″
dumbbell snatch 22/15kg

then back to the 21/15/9 of deads and burpees and so on

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