Week Commencing 20022017

Relatively chilled week, Wednesday- Friday rest as competing over the weekend.  Also a mild dose on man-cold..

 

Monday 20th

25 mins Airdyne – 800 Cals

 

Tuesday 21st

3 Rounds for Time;

24 cal row

21 hang power cleans @50

18 step back lunges @50 (front rack)

15 Bar Over Burpees

rest 5 mins

6*12 HSPU

1 min easy ski erg between rounds

 

Wednesday 22nd – 24th Friday Rest days

2 day comp at the weekend.

 

Saturday 25th

Wild West Fitness Winter Slam – highly recommend this event!

All workouts in team of 3.

1 – 12 minute AMRAP

    1. 7 dumbell Thrusters @17.5kg
    2. 7 cal row
    3. Athletes rotate 1,2,3

2 – A) 8 minute cap

  1. 30 GTOH @50
  2. 30 GTOH @60
  3. 30 GTOH @70
  4. Athletes rotate 1,2,3

1 minute rest

2 – B) 5 minute cap

  1. 2* max effort unbroken pull ups each.

3 – 3-6-9-12-15-18…

    1. Synchro down ups
    2. American swings @24kg (each athlete)
    3. Box jump overs (each athlete)

 

Sunday 26th

Wild West Fitness Winter Slam

All workouts in team of 3.

4 – 14 minute AMRAP Split all reps up as you like

    1. 150 wall balls
    2. 100 partner deadlifts @120
    3. 50 HSPU

5 – Max effort, split work up as you like;

    1. 0-5 mins – ski erg
    2. 5-10 mins STOH @50kg

6 – Every 4 minutes for 12 minutes (3 rounds)

    1. 50 doubler unders (each)
    2. 30 OHS @42.5kg – between all three – split up as you like
    3. Max effort burpee muscle ups
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