TUESDAY 22 JANUARY 2019
22/01/19
‘REVERSE KALSU’
100 BURPEE FOR TIME
4 THRUSTER EMOM
WEDNESDAY 23 JANUARY 2019
23/01/19
AMRAP 15
10 AKBS
10 PRESS UP
10 KB SDLHP
30 DU
THURSDAY 24 JANUARY 2019
24/01/19
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY
-AEROBIC-
FOR TIME
100 CAL ROW
100 DU
100 CAL BIKE
-ENDURANCE-
2 ROUNDS
400M SANDBAG SHOULDER CARRY
200M SANDBAG FRONT RACK CARRY
100M SANDBAG OVERHEAD CARRY
25 SANDBAG SQUAT
FRIDAY 25 JANUARY 2019
25/01/19
‘PHILIP PETTI’
FOR TIME
20 THRUSTER
20 BURPEE
20 CLEAN
20 SIT UP
20 STOH
20 PRESS UP
20 OHS
20 HSPU
20 FRONT SQUAT
20 AIR SQUAT
SATURDAY 26 JANUARY 2019
26/01/19
1000-1200
TEAM WOD
5 RFT
400M WEIGHTED RUN
10 TYRE FLIPS
100M FARMER CARRY
MONDAY 14 JANUARY 2019
IN A 3 MIN WINDOW:
400M RUN
4 BAR MUSCLE UP
MAX REP SQUAT SNATCH
(REPEAT UNTIL 30 SQUAT SNATCHES ARE COMPLETE)
THURSDAY 17 JANUARY 2019
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY
-AEROBIC CAPACITY-
50 CAL ARMS AND LEGS
50 CAL ARMS ONLY
50 CAL LEGS ONLY
50 CAL ARMS AND LEGS
-ENDURANCE TRAINING-
3 ROUNDS
30M KB OVERHEAD CARRY
30M KB FRONT RACK CARRY
30M KB FARMER CARRY
(USE A MODERATE WEIGHT-IF RESTED RUN 200M)