14 January 2022

RX

Strength/Skill

Toes to Bar Endurance

Max Effort TTB (15 mins)

every time you break:

10 air squats
8 DB Snatch (22.5/15kg)
24 DU

Workout

EMOM 12

Min 1: 15/12 cal bike
12/10 cal row

Min 2: 6-8 Dual DB Devils Press

Min 3: rest

Rx (20/12kg x 2)

METCON

Workout

EMOM 30

min 1: 12 air squat + 8 HR push ups

min 2: 12 DB snatch + 8 DB reverse lunge

min 3: 10 box jumps + 8 sit ups

min 4: 12 DB box step over

min 5 : rest

BASELINE

Workout

Buy In: 800m Run

Into 7 rounds of

12 V-Ups
8 HRPU
36 DU / 72 SU

Buy Out: 800m Run

(TC 30 mins)

LEARN TO MOVE

Session 5

Gymnastic Series

PAIRS BOOTCAMP

Workout

Circuit Training

(For Time)

3 x Stair run(all)
200 x Wall Balls(2ppl a time)
3 x 200m run(all)
200 x ball sit ups(2ppl a time)
3 x 200m suck in the mud ball pass(all)
200 x Ball OH lunges
3 x 200m run with ball(all share)
200 x Russian twists
3 x 200m Plank ball pass
200 x Ball over shoulder