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TUESDAY 22 JANUARY 2019

22/01/19
‘REVERSE KALSU’
100 BURPEE FOR TIME
4 THRUSTER EMOM

23/01/19
AMRAP 15
10 AKBS
10 PRESS UP
10 KB SDLHP
30 DU

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

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

26/01/19
1000-1200
TEAM WOD
5 RFT
400M WEIGHTED RUN
10 TYRE FLIPS
100M FARMER CARRY

27/01/19
1200-1400
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY

IN A 3 MIN WINDOW:
400M RUN
4 BAR MUSCLE UP
MAX REP SQUAT SNATCH

(REPEAT UNTIL 30 SQUAT SNATCHES ARE COMPLETE)

AMRAP 12
5 FRONT SQUAT
7 BURPEE OVER BAR

5-5-5-5-5
DEADLIFT

-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)