17.2.2020
4 Rounds for time:
12 Pistol squats
10 Burpees over the bar
8 Power snatches (40/27kg)
Do before or after class:
3 x 10 banded lat pulldown
3 x 10 barbell bicep curl (heavy)
18.2.2020
14min AMRAP:
12 Front squats (45/30kg)
9 Push press (45/30kg)
15 Pull ups
Do before or after class:
3 x 10 banded lat pulldown
3 x 10 barbell bicep curl (heavy)
19.2.2020
12min EMOM:
Even: 12-15 Toes to bar
Odd: 12 Clusters (45/30kg)
Do before or after class:
3 x 10 banded lat pulldown
3 x 10 barbell bicep curl (heavy)
20.2.2020
4 Rounds for time:
5 Overhead squats (60/40kg)
2 Legless rope climbs
21/17 Rowing calories
Do before or after class:
3 x 8 per arm dumbbell/kettlebell row @ AHAP
21.2.2020
20min AMRAP:
50 Double unders
14 DB snatches (22.5/15kg)
15 Wall balls (30/20lb)
Do before or after class:
3 x 8 per arm dumbbell/kettlebell row @ AHAP
22.2.2020
“Powerlifting total”
1RM back squat
1RM bench press
1RM deadlift
Do before or after class:
3 x 8 per arm dumbbell/kettlebell row @ AHAP
23.2.2020
4 Sets for quality:
15m handstand walk
8 Ring muscle ups
Rx+: Do WOD for time
Do before or after class:
3 x 8 per arm dumbbell/kettlebell row @ AHAP
