Optimal Sports Performance, Walkmill Ln, Cannock WS11 0XE, UK

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Workouts this week

December 15, 2019

 

 

Monday - Conditioning

 

1. For time

 

500m Row

 

2. In Pairs - you go I go - AMRAP 30

 

4  rounds each

 

40 DU

10 Toes to bar

 

4 rounds each

 

12 KB Snatches @24/16 (6 each arm)

12 KB Lunges (6 each leg)

 

4 rounds each

 

15 Wall Balls

6 Strict Pull Ups

 

Tuesday - Weightlifting

 

1. Find 1rm Clean and Jerk

 

2. For time - 20 minute cap

 

30 Power Snatches @60/40

30 Bar Facing Burpees

30 Clean and Jerks @60/40

30 Bar Facing Burpees

 

Wednesday - Gymnastics

 

1. Find 1rm Back Squat

 

2. EMOM 12

 

a - 5 Strict Press AHAFA

b - 12 Ring Rows

c - 10 Weighted Step Ups

 

3. Ladder 10

 

2,4,6,8,10….

Press Ups

KBS

Sit Ups

 

Thursday - Endurance

 

2 x 15 MIN AMRAPs – 3 MIN REST –

 

A) 5 – 10 – 15 – 20 – 25- 30…..

 

Calorie Row

Box Jumps

 

B) AMRAP

 

100 Du’s

50 Wall Balls

25 Down ups

 

Barbell Conditioning
 

10 rnds for time

 

3pc + 3fs +3pj @70/50

 

15 Wall Balls

1 rnd of cindy

 

Friday 

 

1. TBA (TO BE ANNOUNCED) 

PARTNER WOD 

 

 

If you follow the program outside of the gym make sure you tag us on social media so we can keep up with your progress! (FB- optimalsp, Insta - optimal_sp)

 

 

 

 

 

 

 

 

 

 

 

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