Workouts 1/7 – 1/12

Monday 1/7:
WOD: “Cindy” 20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

CORE:
4 sets
Max Effort Unbroken Hollow Rocks
15 Hip Extensions
rest 1 minute

 

Tuesday 1/8:
SKILL:
Practice Double Unders for 10 minutes

CONDITIONING: 4X
Row 300m
12 Unbroken Kb Swings@HP
24 Abmats
rest 2 minutes

 

Wednesday 1/9:
STRENGTH:

6×3 Handstand Push Ups
6xME L-Sit

CONDITIONING: Every 2 minutes, 5x
5 Power Cleans
5 Front Squats
5 Shoulder to Overheads

 

Thursday 1/10:

WOD: 5 Rounds AFAP, rest 90s between rounds
10 Burpees
20 Ring Rows
10 Burpees

CORE:
100 Back Extensions
2 mins Hollow Hold

 

Friday 1/11:
TECHNIQUE:
Snatch

STRENGTH: 10 minutes
3 Deadlift every odd minute
6 Strict Press every even minute


Saturday 1/12:

“WallBalls of Death”
100 MedBall Clean Wallballs for time
*For every minute it takes you will have to do 3 burpees at the end*
*Time stops once the burpees are finished*

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