Training for the first few days of the year!

Training for the first few sessions of the year!

 

Wednesday Jan 2nd:

Strength:

Back Squat 3x10

Accessory:

Calf Raises 3x10

Reverse Lunges 3x10 each leg

 

Conditioning:

Partner 16 min AMRAP:

3 Power Cleans

6 Pull Ups

9 Sit Ups

 

Thursday Jan 3rd:

Strength:

Bench Press 3x10

Accessory:

Ring Rows 3x10

Push Ups/HSPU 3x10

 

Conditioning:

Partner 18 min AMRAP:

10 Cals each

10 Kettlebell Swings each

10 Box Jumps/Step Ups each

 

 

Friday Jan 5th:

Strength:

EMOTM:

Clean & Jerk 10x2

Accessory:

Broad Jumps 3x3

 

Conditioning:

Partner 20 min AMRAP:

2 Power Cleans each

4 Front Squats each

6 Burpees Over The Bar each

8 Toes To Bar each

10 Double Unders/20 skips each

 

 

Saturday Jan 6th:

Partner 22 min AMRAP

150m Run each (If it’s raining do 150m row each)

6 Dumbell Snatch (3 each arm, alternating) each

1 Rope Climb or 5 chin ups each

 

AB’s BLAST:

3 Rounds of:

30 on/30 off

Plank

Deadbugs

Mountain Climbers

 

Friends of