1. Hang Snatch (24 reps)
3×3 @ 50%
3×2 @ 60%
3×2 @ 70%
3×1 @ 80%
2. Hang Clean & Jerk (15 reps)
2×3 @ 50%
2×2 @ 60%
2×2 @ 70%
2×1 @ 80%
Then
GB rope climb. Use the mastery chart to pick up where you left off
Tuesday Jan 9th, 2018
January 9, 2018 / By j0ssy
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Monday Jan 8th, 2018
January 8, 2018 / By j0ssy
“Tabata This!”
-Tabata Burpees
-Rest 1 minute
-Tabata Dumbbell step-ups
-Rest 1 minute
-Tabata D-ball cleans
-Rest 1 minute
-Tabata Airdyne (calories)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals
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Sunday Jan 7th, 2018
January 7, 2018 / By j0ssy
8 min EMOM
-2 Strict HSPU
-3 Kipping HSPU
Add reps or use deficit if wanted
20min AMRAP of:
-5 Push-Ups
-10 Cals airdyne
-15 Air Squats
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Friday Jan 5th, 2018
January 5, 2018 / By j0ssy
Thruster:
15-12-9-6-3 (build in load as you go)
Get as heavy as you can.
Rest as needed
Then
4 x 10 reps
Two arm standing Dumbbell overhead extension.
Get as heavy as you can manage without flaring elbows
Then
4 x 10 reps each arm
one arm dumbbell tricep extension
get as heavy as you can manage safely
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Thursday Jan 4th, 2018
January 4, 2018 / By j0ssy
WOD 1 (7 min cap)
-100 lunges
WOD 2
GB front split series
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