WORKOUTS of the WEEK 30.12.19

QUOTE OF THE WEEK

What are you going to do differently this year?

MONDAY

4 rounds (1min REST each round)

20sec hollow hold

10 V ups

20sec knee tuck hold

10 situps

Part A

Build to a heavy

1 power snatch

Part B

For time

40 HSPU

400m run

40 air squats

4/8 rope climbs

*12min cut off

Recovery

Forearm smash 30sec/

TUESDAY – NEW YEARS EVE

COUNTDOWN TO THE NEW YEAR!

For time

100 DU

90 KBS

80 deadlifts

70 cals

60 cleans

50 pushups

40 burpees over bar

30 jerks

20 KB OH lunges

10 tyre flips

*40min cut off. F[35-45] M[40-60]

Recovery

BB smash upper traps 1min/ 

WEDNESDAY – NEW YEARS DAY

Part A

EMOM for 4min

5 push press

*2min REST

EMOM for 6min

2 split jerk

Part B

4 RFT

8 TTB

12 back rack lunges

*10min time cap. F[25-35] M[30-50]

Finisher

Max height box jump

Recovery

Couch stretch 1min/

Wall chest stretch 1min/

THURSDAY

Part A

Build to a heavy

3 back squats

[31X2]

Part B 

4min AMRAP

12 WB

12 pushups

4min AMRAP

10 DB snatch 

10 box jumps

4min AMRAP

8 CTB

8 burpee bar taps

*2min REST btw

Recovery

3min AMNAP

Foam roll quads 2min/

FRIDAY

Part A

Every 2min for 6 rounds

6 situps + 3 strict press + 5m HSW

*Press @80%

Part B

3 RFT

3 rounds of complex

300m row

[Complex]

3 cleans

3 front squats

3 push jerk

*16min cut off. Increase weight each round

Sx F[25-30-35] M [40-45-50]

Rx F[40-45-50] M[60-65-70]

Recovery

Trigger anterior shoulder 1min/

Trigger posterior shoulder 1min/

SATURDAY

Workout – Team of 2

Running clock 

0-12min

Build to a heavy

Deadlift

12-16min

REST

16-36min

AMRAP

14 power snatch

14 synchro bar facing burpees

400m run

* F[25-35] M[30-50]

Recovery 

Seated hamstring stretch 1min/

Seated glute stretch 1min/

Seated quad stretch 1min/

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.