A – E2MOM for 12mins
1-2 Strict Handstand Push Up 6-8 reps
2-4 Strict Pull Ups 6-8 reps
And repeat for 3 sets
*find a rep range you can achieve for section (A), you can increase or decrease the intensity if to easy, etc add weight for the pull ups or deficit HSPUs.
B- 2km Row for time
A – E3MOM for 15min
Front Squats x3
B – 5 rounds for time
15 Thrusters 42.5/30
30 Double Unders
*15 attempts/60 singles
A. Every 3min for 12mins
Deadlift x3
B. For Time:
50 Cal Row
40 Wall Ball 9/7
30 KB Swings 32/24
20 HSPU
10 Bar MU
‘Angie’
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Time Cap 30mins
*Bands/Rings/KB Swings
A – Split Jerk 3-3-2-2-1-1
2min between sets
B – For Time
30-20-10
STOH 50/35
Front Rack Lunge 50/35
T2B
Tuesday 9th Jan
A.
21-15-12-9-6-3
Cal Row
Over erg Burpee
Rest 12mins
B.
3-6-9-12-15-21
Over erg Burpee
Cal Row
*You have 12mins to complete each workout. Note down your time for each section.
A – E3MOM for 15mins
Overhead Squats x1
B – 12Min Amrap
1 Squat Snatch 70/45
3 Clean and Jerk 70/45
30 Double Unders
In Pairs, alternating exercises. When you reach 500m, start going backdown the ladder.
200m Row
200m Run
300m row
300m Run
400m Row
400m Run
500m Run
500m Row
In Pairs, alternating exercises. When you reach 500m, start going backdown the ladder.
200m Row
200m Run
300m row
300m Run
400m Row
400m Run
500m Run
500m Row
*Example: Both each complete the 200m Row then each complete the 200m run & follow that sequence with the rest.
Here are the Results From 24/07/17 to compare.
A. Every 3mins for 15mins
Push Press x3
B. Within 10 minutes complete as many reps as possible of the following
10-20-30-40-50 & so on
DB Snatch 22.5/15 (alternating)
DB OH Lunge
Down Ups