3 January 2022

RX

Strength/Skill

“Bear Complex”
Every 90s x 8 complete:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Push Press
(Load increase every 2 rounds)

Workout

For Time:
“Forearm Smash”
40-30-20-10
DB Hammer Curls (12kg/ 8kg)

10-20-30-40
KB Swings (24kg/16kg)

TC 15 mins

METCON

Workout

10-9-8-7-6-5-4-3-2-1
DB Push Press
Box Jumps
Pull Ups
DB GTOH
TC 25 mins

BASELINE

Workout

AMRAP 26
20 Air Squats
20 DB Deadlift (2 DB)
20 DU / 40 SU
20 DB Push Press
Every 4 mins complete 200m Run

LEARN TO MOVE

Session 5

Gymnastic Series

PAIRS BOOTCAMP

Workout

For Time: YGIG (35mins)
Run 400m (Together)
50 x Burpees
50 x Squat Jumps
50 x HRPUs
50 x Jumping Lunges
50 x Wall Balls
50 x Leg Raises
50 x Ball GTOH
50 x Burpees
Run 400m (Together)