Week 3 – 2019
Monday Thruster 10-8-6-4-2 EMOM x 10 Odd 10 Thrusters 40/30kg Even 10 Chest to bar pull ups 5 minutes rest EMOM x 10 15/12 Calorie row 15 Burpees Tuesday In Teams of 2 20 minute AMRAP 80 [...]
Week 2 – 2019
Monday 8 minute AMRAP 8 Devil presses 22/15kg 16/12 Calorie row Rest 4 minutes 8 minute AMRAP 10 Snatches 40/30kg 10 Overhead Squats 15/12 Calorie bike Tuesday Handstand walk practice 20 [...]
Week 1 – 2019
Monday EMOM x 32 Min 1 – 15/12 Cal row Min 2 – 7 Thrusters 40/30 + 7 Box Jumps 24/20” Min 3 – 7 Chest to bar pull ups + 7 Burpees Min 4 – Rest Tuesday Death by clean [...]
Week 51 – 2018
Monday 4 x 3 minute AMRAP 15 Bar facing burpees 15 Clean & Jerks 50/35kg Max Cal bike Rest 3 minutes Tuesday Deadlift 5-5-5-3-3-3-1-1-1 In teams of 2 60 Cal Row 60 Box Jumps over 24/20” [...]
Week 50 – 2018
Thursday Back squats 3-3-3-3-3-3-3 Bench Press 5-5-5-5-5 Single arm dumb-bell row 10-10-10-10-10 EMOM x 10 Odd – 15 Toes to bar Even – 15/12 calorie bike Friday Split jerk [...]
On the Twelfth day of Christmas – 2018
On the Twelfth day of Christmas my trainers gave to me…. Tommy Mac 2 Rounds 12 Burpees 12 Thrusters 50/35kg 12 Burpees 12 Power Snatch 50/35kg 12 Burpees 12 Push Jerks 50/35kg 12 Burpees 12 [...]
On the Eleventh day of Christmas – 2018
On the Eleventh day of Christmas my trainers gave to me…. Nutts 10 Handstand Push ups 15 Deadlifts 110/75kg 25 Box Jumps 30/24″ 50 Pull ups 100 Wall balls 9/6kg 200 Double unders 400m [...]
On the Tenth day of Christmas – 2018
On the Tenth day of Christmas my trainers gave to me…. Abbate 1600m Run 21 Clean & Jerks 70/45kg 800m run 21 Clean & Jerks 70/45kg 1600m Run
On the Ninth day of Christmas – 2018
On the Ninth day of Christmas my trainers gave to me…. Open AMRAP 20 minute AMRAP 50 Wall balls 50 Double unders 40 Box Jumps 24/20” 40 Toes to bar 30 Burpees 30 Chest to bar 20 Cleans [...]
