20.1.2020
A) Build up to a heavy squat clean, then:
B) E2MOM for 14min
Squat clean + 3 front squats (75-80% of A)
Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip
21.1.2020
“Icon 5″
12min AMRAP:
2 Rope climbs
6 Deadlifts (125/84kg)
9 Box jumps (24/20”)
Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip
22.1.2020
4 Sets for max reps:
30sec max calorie ski erg
30sec max reps devil press (15/10kg per hand)
30sec max reps d-ball over shoulder clean (70/40kg)
30sec rest
Homework (before or after class)
3 x 12 Ring row
3 x 12 Ring dip
23.1.2020
A) Build up to a heavy squat snatch
B) 4 Rounds for time:
6 Squat snatches (70% of A)
15 Bar facing burpees
Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions
24.1.2020
For time:
100 Back squats @ bodyweight*
* Every 2min: 50 double unders until all squats are completed
Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions
25.1.2020
In teams of 3, max reps in 15min:
Rowing calories
Push presses (65/43kg)
Toes to bar
All 3 work at the same time and switch stations every minute
Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions
26.1.2020
15min AMRAP:
7 Overhead squats (60/40kg)
7 Bar muscle ups
Homework (before or after class)
5 x 8 ring swings
5 x 5 Floor transitions
