Updated: Jan 4, 2020
4 Jan
Warm up
400M ( 40 step jogging/ 20 step walking)
10 push up
10 sit up
Conditioning :
Rotate for 12 Rounds , with 3-minutes window each section :-
A. 200M Run
30M (2xDB) walking plank
20 Toe Touch
B. 200M Run with 14lb WB
20 plyo push up on the plate
10 weighted sit up 14lb WB
C.200M Run with 20lb WB
30 DB mountain climber
20 DB inverted Row
Have fun:)
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