5 January 2022

RX

Strength/Skill

EMOM 30

Min 1: 5 BB GTOH RX (65kg/50kg)

Min 2: 25 DU/ 50 SU

MIn 3: 12 – 16 TTB

Min 4 : Max cals

Min 5 Rest

METCON

Workout

Team Metcon (shared + synchro)

2 rounds of

50 Cals (shared)
25 V-Ups (synchro)

50 Dual DB Thrusters (shared)
25 Hr Push Ups (synchro)

50 DB Devils Press (shared)
25 KB Swings (synchro)

TC 28 mins

BASELINE

Workout

EMOM 30
Min 1: 15 KB swings + 6 reverse lunges
Min 2 : 10 KB Step Ups + 6 Down ups
Min 3: 45 sec Skipping / 15 sec rest
Min 4 : 200m Run
Min 5 : Rest

LEARN TO MOVE

Session 1

Squat + Pressing Series

PAIRS BOOTCAMP

Workout

FOR MAX CAL (40min)

Chipping away movements
together or YGIG.

200 xDB clean & jerk
200 xDB high pull
200 xRenegade row

Remaining time YGIG max cals
Row/Bike