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This weeks workouts



Monday - Interval Club


4 Minutes on - 1 min off x 4 of each alternating


A) 200m Run

30/24 cal row

Max Burpee over the rower


B) 7 Box Jump Overs

12 Wall Balls

7 C2B

12 Wall Balls

7 Box Jump Overs

Max T2B


Tuesday - Conditioning


Test - FRAN


21-15-9

Thrusters @42.5kg

Pull Ups


2MIN on - 2 MIN off x 5

24/18 Cal Row

Max Burpee Shuttles - 5 Meter


Wednesday - Weightlifting

  1. EMOM 12

1 Power snatch + 1 Hang power snatch + 1 Hang Squat snatch


2. E90sec x 6


2x 3 Squat clean + 1 Push Jerk @75/80%

4x 2 Squat clean + 1 Push Jerk @80/85%


3. E2.30 min x 5

6 PC + 8 STOH + 10 Burpee over bar


Choose weight you can do unbroken - Goal is each set under 1 minute


Thursday - Gymnastics

  1. 4 rnds of

30 Seconds hand stand hold

12 Banded Strict Pull ups - unbroken

20 Alternating V sits


2. 45 seconds ON - 30 off x 6 of each - Alternating

AMRAP

A) 12 Pull Ups + Max Press ups


B) 12 T2Rings + Max HSPU


3. 3 rnds of - 6 Min cap

50 DU's

25 KB swings @24/16kg


Friday - Partner WOD


TBA -



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