Wednesday 11/07/18
5 Rounds (Not Timed) – 10 Kipping Handstand Push Ups – 60 Double Unders – 300/270m Ski Erg Then 20 Minute Partner AMRAP
5 Rounds (Not Timed) – 10 Kipping Handstand Push Ups – 60 Double Unders – 300/270m Ski Erg Then 20 Minute Partner AMRAP
7 x 5 Back Squat @ 80% Of 1RM + 10-30lbs 4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40
3 Rep Max, Then 1 Rep Max Bench Press Accrue 40 Strict Chin Ups Between Sets Then “Rest Day” 5 Rounds
5 x 50m Sprints **On a running clock performs sprints @ 0,2,4,6 and 8mins and at intensities of 80%, 85%, 90%, 95% and 100%
3 Rep Max Overhead Squat (Including 1 Set @ Medium Weight For Max Reps) Shoulder Mobility Between Sets Then 10 Rounds –
3 Rep Max Dead Lift 5 x 10m Single DB Overhead Walking Lunge Each Arm Between Sets Then 3 Rounds – 1
5 x 7 Back Squat @ 75% Of 1RM + 10-30lbs 4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40
2-2-2-2-2 Hang Power Clean 5 x 30sec Weighted Planks Between Sets Then 2 Minutes – 300/270m Row – Max Reps Double Unders
2-2-2-2-2 Push Jerk 5 x 40m DB Farmers Walk Between Sets Then 5 Rounds (20 Minute Time Cap) – 20 DB Snatches
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Whatever age, shape, gender or fitness level you are we’ll provide a safe environment for you to become your best self.