MONDAY 07 JANUARY 2019
MON 07
FOR TIME
30 BURPEE (TO TARGET)
20 PRESS UP
10 BAR MUSCLE UP
20 PRESS UP
30 BURPEE (TO TARGET)
TARGET: 11 MINUTES OR LESS
TUESDAY 08 JANUARY 2019
TUE 08
AMRAP 12
20 DOUBLE UNDER
1 POWER CLEAN
20 DOUBLE UNDER
2 POWER CLEAN
CONTINUE TO
20 DOUBLE UNDER
10 POWER CLEAN
TARGET: UNBROKEN SETS
WEDNESDAY 09 JANUARY 2019
WED 09
EMOM 40
MIN 1 – 12/15 CAL BIKE
MIN 2 – 30 SEC HANDSTAND HOLD
MIN 3 – 50 DOUBLE UNDER
MIN 4 – 30 SEC L SIT HOLD
THURSDAY 10 JANUARY 2019
THU 10 -OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY MOBILITY PAIN STORM -AEROBIC CAPACITY- 6 ROUNDS 15 CAL @ 58 RPM 10 CAL @ 68 RPM 10 CAL @ 78 RPM 15 CAL @ 63 RPM -ENDURANCE TRAINING- (LONG AND LIGHT) 2 ROUNDS 60M WAITER WALK RIGHT SIDE 400M SANDBAG SHOULDER CARRY 60M WAITER WALK LEFT…
FRIDAY 11 JANUARY 2019
FRI 11
HERO WOD FRIDAY
‘CHRIS KYLE’
3 RFT
40 KETTLEBELL SWINGS
40 BOX JUMPS
40 THRUSTERS
40 ELEVATED PRESS UPS (FEET ON BOX)
TARGET: COMPLETION
SATURDAY 12 JANUARY 2019
SAT 12 1000-1200
-TEAM WOD-
IN TEAMS (2)
AMRAP 20
5 CLEAN AND JERKS
7 PULL UPS
30 DOUBLE UNDERS
*YOU GO I GO FORMAT
*NEXT ROUND CAN START ONCE PARTNER HAS COMPLETED PULL UPS
MONDAY 31 DECEMBER 2018
MON 31 MGW
‘NYE BATTLE STATIONS’
30 SEC ON 30 SEC OFF
AAB CALS
WALL BALL
BURPEE
ROW CALS
PLATE OHL
SIT UP
DOUBLE UNDER
KB SWING
PULL UP
BOX STEP OVER
ALT DB C&J
HRPU
3 ROUNDS FOR REPS
TUESDAY 01 JANUARY 2019
TUE 01
HAPPY NEW YEAR AND BRING ON 2019 !!!
GYM CLOSED SO ENJOY OUR GREAT OUTDOORS TAKE A WALK WITH FRIENDS AND FAMILY START THE YEAR AS WE MEAN TO GO ON… POSITIVE !!!
WEDNESDAY 02 JANUARY 2019
WED 02
50 GOBLET SQUAT
10 BURPEE
40 SIT UP
10 BURPEE
30 ALT WEIGHTED LUNGE
10 BURPEE
20 KBS
10 BURPEE
10M BEAR CRAWL
10 BURPEE
20 KBS
10 BURPEE
30 ALT WEIGHTED LUNGE
10 BURPEE
40 SIT UP
10 BURPEE
50 GOBLET SQUAT