Affiliate Program 25/12/2017
Monday
Christmas Day
Eat 5 mince For Time or Run 5k, if you have a weighted vest put it on! FYI Do not try both of these at the same time!
Tuesday
For Time:
“Isabel”
30 Power Snatch@60-40kg
Score = Time
5×5 Back Squat@80%
(Rest 2minutes between sets)
Wednesday
For Time:
3 Rounds
20 Pull-Ups
20 Over Bar Burpees
Score = Time
Rest 10minutes
For Time:
40 Pistols
30 Power Cleans@60-40kg
20 HSPUs
10 Ring Muscle-Ups
Score = Time
Thursday
4X8 DB Z Press
(Rest 2minutes between sets)
4X8 DB Bench Press
(Rest 2minutes between sets)
4X12 Ring or Bar Dips
(Rest 2minutes between sets)
4X12 Single Arm DB Row
(Rest 2minutes between sets)
Friday
A.
Work up to a 1RM C&J
B.
6 X 1 Clean + 1 Hang Clean + 1 Jerk@80-90% of weight achieved in A.
(Rest 2minutes between sets)
After Class Extra:
5X5 Front Squat@80%
(Rest 2minutes between sets)
Saturday
In Pairs
Relay
AMRAP 12
20 Wallballs@9/6kg
20 Alternating DB [email protected]/15kg
Score = Reps
Rest 10minutes
In Pairs
Relay
AMRAP 12
12/10 Calorie Row
8 Over Erg Burpee
Score = Reps
Sunday
Woo’s Birthday Workout
10am
No limit to numbers!
Thruster Ladder
Elite
10@60/40kg
8@70/50kg
6@80/60kg
4@90/65kg
2@100/70kg
Gold
10@50/35kg
8@60/40kg
6@70/50kg
4@80/60kg
2@90/65kg
Silver
[email protected]/30kg
8@50/35kg
6@60/40kg
4@70/50kg
2@80/60kg
Bronze
Gold
10@35/25kg
[email protected]/30kg
6@50/35kg
4@60/40kg
2@70/50kg
In Pairs
For Time:
“Woo” Bear Complex@60/40kg
5 Rounds Each
Complete 7 Unbroken Sets of this Complex in an I GO YOU GO fashion!
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
1k Row
100 Pull-Ups
1k Row
“Woo” Bear Complex@60/40kg
5 Rounds Each
Complete 7 Unbroken Sets of this Complex in an I GO YOU GO fashion!
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press