Friday, 19 Saturday 2018

15 min ascending with a partner

5 thrusters

10 burpee box jump overs  

20 alt db snatch

10 thrusters

15 burpee box jump overs  

30 alt db snatch

15 thrusters

20 burpee box jump overs  

40 alt db snatch

20 thrusters

25 burpee box jump overs  

50 alt db snatch

etc... 

 

then  

 

deadlifts, back extensions and reverse hyper work  

Monday, 15 January 2018

back/front squat at tempo 

 

13 min clock

5 rounds as fast as possible 

5 pull ups

6 double kb swings

7 push ups

8 double kb squats  

 

then

rest 2 min and continue the work through 13 minutes

Saturday, 13 January 2018

In teams of 3  

18 rounds or 25 min

alt rounds

5 burpee box jumps 

10 combined reps of pull ups / toes to bar  

15 wall ball shots / kb thrusters / db thrusters