2 Jan
Warm up
3 Rounds
5 cal row/AB @ increase intensity
5 half burpees
Then
15M Inch worm
Conditioning
Team of 2
You go , I go style
Each partner finish a round while the other partner rests.
A. AMRAP 14 minutes
12/10 Cal Row
8 DB Burpees, x 2DBs 22.5/15kg
Rest 3-min
B. AMRAP 12 minutes
12/10 Cal Assault bike
5 DB Burpee Power clean x 2DB 22.5/15kg
Rest 3-min
C. AMRAP 10 minutes
35 DU
3 DB Devil press x 2DBs 22.6/15kg
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s