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Workouts 19th - 22nd December
admin December 18, 2016 No Comments

Workouts 19th – 22nd December

Monday S&C

 

A1. Squat 3 x 8/6/4/3/2/2/

 

B1. KB Deadbug 3 x 20

B2. KB PuPu’s 3 x 8

 

Cond: EMOM 10

even – 10 KB swings / 5 chins (8 rows)

odd –20 jump lunges/ 8 push ups

 

Tuesday S&C

 

A1. Push Press 6/5/4/3/2

A2. Box Jump 3 x 4

 

B1. RFESS 3 x 8 r/l

B2. Ring Rollout 3 x 8

B3. Rev crunch 3 x 8

 

Cond: 30/30 4 rounds

KB Thruster

Burpee

 

Wednesday S&C

 

1a BB Bent Over Row 3 x 15

1b Ring Flys 3 x 8

2a KB Complex: 3 x 5 KB Clean + 5 KB Press + 5 KB Squats

3a Side Plank 1 x 1:00 r/l

4a Elbow Plank 1 x 1:00

4b Ring Jacknifes 1 x 15

 

Cond:

4 x 90s Rounds – 60s rest between rounds

10 Plate GTOH

10 Plate OH Lunge

10 Plate GTOH

- finish remaining time with burpees

 

Thurs S&C

1a BB RDL 3 x 10

1b Ring Dips/Pushups + hold 3 x 8 + 10-15s

1c Pullups + Hold above bar 3 x 5 – 10s hold

 

2a BB Bicep curl 3 x 10 -3s lower

2b BB Skullcrushers 3 x 10

 

Cond:

1min Max effort Burpees

30s rest

1min Max effort Wallballs

30s rest

1min Max effort Jump Lunges

Repeat trying to beat previous score