Monday Jan 29
Part A
6 sets of 5 Deadlifts @75%
Every 2.5 min
Part B
2 Rounds:
At 0:00
45 Crossover Single Unders
15/12 Calorie Row
At 2:00
15/12 Calorie Row
45 Crossover Single Unders
At 4:00
15/12 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
Tuesday Jan 30
Part A
6 sets of 5 Back Squats @75%
Every 2 min
Part B
5 Rounds
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge (50/35)
20/16 cal – row/ski/bike – try and rotate equipment
Wednesday Jan 31
Part A
5 sets of 5 Bench Press @75%
-Every 2 min
Part B
15:00 AMRAP
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts (185/125)
Thursday Feb 1
Part A
Every Minute for 10 min
5 Power Snatches
- Use moderate weight that can be cycled smoothly for 5 Touch and Go reps
Part B
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest
Friday Feb 2
Part A
4 rounds:
10 Kneeling Banded Hip Extension @ moderate weight
30 Heel Taps (each side)
100ft Double Overhead KB Carry
*Rest 1 minute between rounds
Part B
6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
Saturday Feb 3
Part A
4 Rounds
10 Standing Alternating DB Shoulder Press
10 Bent Over DB Lateral Raises
10 KB Crush Grip Biceps Curls
10 Dips
Part B
7 rounds
200/175m Row
20 Jumping Split Lunges
4 Squat Cleans (185/125)
1 min rest
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